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Choosing Grains for weight loss

Choose whole grains such as whole-grain (wholemeal) wheat brown rice

Servings needed: 5oz for 1,600 calorie diet.

We will avoid items made with refined white flours such as Cake flour, and all purpose flour. We will also avoid white rice including products such as Dosa and Idli.

Serving size equivalents

Each oz of Grains equals the following.

One slice of whole grain bread (16oz loaf)

One slice of Multi grain bread (16oz loaf)

One 6" Corn Tortilla

One 6" Whole wheat Roti (Makes 5 Roti from one cup of Atta)

½ Whole wheat Naan (Makes 2½ Naan from one cup of Atta)

4 No-sugar Graham Crackers

3 Cups of Pop corn No-butter, No--salt

¾ cup un-salted mini pretzels

½ Cup Shredded wheat crackers

5 Whole wheat soup crackers

6 Baked Pita Chips

½ Cup Cooked long grain brown rice (Made from 1oz of rice)

½ Cup Cooked rolled oats (Made from 1oz of dried oats)

½ Cup Cooked cracked wheat 'Dalia' (Made from 1oz of dried cracked wheat)

1¼ cup puffed brown rice

1 Mini bagel

One cup corn flakes

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