Grain-based, high carbohydrate foods like bread and pasta have gotten a bad wrap with the recent popularity of low-carb diets. But carbohydrates are good for you. You just want to emphasize the more healthful ones in your diet.
Choose whole grains rather than refined whenever possible. Of the four to nine servings of grain-based foods you should choose each day, try to make sure at least half are whole grain. That includes a 1-ounce slice of whole grain bread; a serving of whole grain breakfast cereal (including oatmeal, which is a whole grain); a half cup of whole wheat pasta; or a half cup of brown rice. The first ingredient on ingredient lists should be “whole wheat” or “whole grain.” Oats and oatmeal do not have to have the word ‘whole.’ They are automatically a whole grain. The same is true for brown rice.