How Much is a Serving? : SuperFoodsRx

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The SuperFoods

How Much is a Serving?

Table of Contents

1.	Overview
2.	How Much is a Serving?
3.	Flaxseeds
4.	Super Breakfasts
5.	Wheat
6.	What is Whole Grain?
7.	Getting Enough Whole Grain Fiber
8.	Shopping Tips

While eating five to seven servings of whole grains daily sounds like a tremendous amount, the USDA serving size is small, so it’s not all that difficult to take in an adequate amount. Look for whole grain products, which are higher in fiber. Here are some typical serving sizes:

1 slice of bread, 1 small roll, or 1 muffin
1/2 cup cooked cereal, rice, or pasta
5 or 6 small crackers
1 four-inch pita
1 small tortilla
3 rice or popcorn cakes
1/2 hamburger roll, bagel, or English muffin
1 serving of cold cereal (amount depends on type-check box label)

In addition to the power of oat fiber, researchers have been excited to learn more about the phytonutrients in grains and how they help prevent disease. The germ and bran of oats contain a concentrated amount of phytonutrients, including caffeic acid and ferulic acid. Ferulic acid has been the focus of recent research (that shows promising evidence of its ability to prevent colon cancer in animals and other experimental models. Ferulic acid has been found to be a potent antioxidant that is able to scavenge free radicals and protect against oxidative damage. It also seems to be able to inhibit the formation of certain cancer-promoting compounds.

Corn, one of America’s favorite vegetables, is actually a grain. Corn is a unique grain, as it is a source of five carotenoids: beta-carotene, alpha carotene, beta cryptoxanthin, and lutein/zeaxanthin.

Only yellow corn has significant amounts of these healthful carotenoids; white corn does not.

While oats are the flagship SuperFood of this chapter, the entire category of whole grains is an important component of a SuperFoods Rx diet.

An unusual feature of oats is that they have two “Super Sidekicks”: ground flaxseed and wheat germ. The Super Sidekicks really belong in a very special category because they’re so nutrient dense. Both offer super benefits in very small amounts. If you add just 2 tablespoons each of ground flaxseed and wheat germ each day to your cereal, you will be on your way to better health.

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What is a “Super Food”?

Well, the most important thing for everyone to know is that superfoods are easy to find in every local supermarket. They’re worth looking for!

These nutritional powerhouse foods are loaded with nutrients crucial to a healthy, long life.

If you can include a variety of them in your diet, everyday, we promise they will change your life!

These foods were chosen because they contain high concentrations of crucial nutrients, as well as the fact that many of them are low in calories. Foods containing these nutrients have been proven to help prevent and, in some cases, reverse the well-known effects of aging, including cardiovascular disease, Type II Diabetes, hypertension and certain cancers.

When you click on each superfood you’ll find information including a list of the primary nutrients that elevated them to superfood status.

This is not meant to be a complete list of every single nutrient that food contains, but rather, a list of the high-profile nutrients that have shown health benefits and that are present in that food in sufficient quantity to make a difference. Many of the superfoods have “Sidekicks”. These are foods that are generally in the same category as the flagship superfood and offer a similar nutrient profile.

So click around and find recipes and tips on how to incorporate these foods in your daily diet.

SUPERFOODSRX PRINCIPLES:

Principle 1: SuperFoodsRx- the best diet in the world

Principle 2: Super Foods are whole foods

Principle 3: SuperFoods Rx equals synergy

Principle 4: SuperFoods Rx are simple and positive