Whole grains: Hearty options for a healthy diet - Mayo Clinic
网页2022年12月10日 · The bran from any kind of whole grain is a good source of fiber. Nutrients in whole grains vary. They may include the following nutrients and others: Vitamin A. Vitamin B-1, also called thiamin. Vitamin B-2, also called riboflavin. Vitamin B-3, also called niacin. Vitamin B-6, also called pyridoxine.
Whole-grain banana bread - Mayo Clinic
网页Heat the oven to 350 F. Prepare a 5-by-9-inch loaf pan by spraying it lightly with cooking spray. Dust with a little of any of the flours. Set aside. In a large bowl, mix all dry ingredients except sugar together. In a separate bowl, combine egg, …
Can whole-grain foods lower blood pressure? - Mayo Clinic
网页2024年5月23日 · Selenium. Eating more whole-grain foods offers many health benefits. It can: Help manage weight, since whole-grain foods have fiber, which can make you feel full longer. Increase potassium, which may help lower blood pressure. Decrease the risk of insulin resistance. Reduce damage to blood vessels. Together, these heart-healthy …
Best honey whole-wheat bread - Mayo Clinic
网页2023年8月22日 · Directions. In microwave-safe bowl, add rolled oats and water. Microwave to about 120 F to 130 F. Fit a stand mixer with a dough hook. In the mixing bowl of the stand mixer, combine whole-wheat flour, soy flour, ground flaxseed or flaxseed meal, seeds, yeast, and salt. Mix by hand or stir with dough hook on low. Add applesauce, honey and oil.
Heart-healthy diet: 8 steps to prevent heart disease
网页2024年4月4日 · Grain products to limit or avoid; Whole-wheat flour. Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread. High-fiber cereal with 5 g or more fiber in a serving. Whole grains such as brown rice, barley and buckwheat (kasha). Whole-grain pasta. Oatmeal (steel-cut or regular). White, refined flour. White bread. …
Whole-wheat soda bread - Mayo Clinic
网页2022年8月2日 · In a large bowl, sift together dry ingredients. In a separate bowl, combine milk and egg whites. Mix well. Add milk and egg mixture to dry ingredients. Mix until well-moistened. Lightly grease the bottom of a 5-by-8-inch loaf pan. Place the dough in the pan. Using a sharp knife, make a slash in the dough lengthwise, about 1/4 inch deep.
DASH diet: Guide to recommended servings - Mayo Clinic
网页2023年5月25日 · 1 cup (8 fluid ounces) low-fat or fat-free milk. 1 cup low-fat or fat-free yogurt. 1 1/2 ounces low-fat or fat-free cheese. Lean meats, poultry and fish. 1 ounce cooked lean meat, skinless poultry or fish. 1 egg. 2 egg whites. Nuts, seeds and legumes.
Mediterranean diet for heart health - Mayo Clinic
网页2023年7月15日 · Choose whole grains. Switch to whole-grain bread, cereal and pasta. You also can try other whole grains, such as bulgur, barley and farro. If you eat about 2,000 calories a day, aim to have at least 3 ounces of whole grains. You can get 1 ounce from a slice of bread, a cup of ready-made cereal, or half a cup of cooked rice or pasta.
Gluten-free diet - Mayo Clinic
网页2024年6月14日 · Allowed fresh foods. Many naturally gluten-free foods can be a part of a healthy diet: Fruits and vegetables. Beans, seeds, legumes and nuts in their natural, unprocessed forms. Eggs. Lean, nonprocessed meats, fish and poultry. Most low-fat …
High-fiber foods - Mayo Clinic
网页2023年11月23日 · By Mayo Clinic Staff. Cannellini bean and vegetable salad. Quick bean and tuna salad. High-fiber recipes. If the goal is to add more fiber to your diet, there are lots of great options. Fruits, vegetables, grains, beans, peas and lentils all help you reach that daily fiber goal. Fiber-rich foods have a mix of different fiber types.