food pyramid and BREAD

As we said, building a perfect food pyramid is hard to do. Nevertheless, it’s a good exercise for those trying to construct a healthy diet. With that in mind, let’s try to summarize the elements of a good diet.
First, almost everyone agrees that a wide variety of fruits, vegetables (including beans) and whole grains should be the foundation of your diet. Most would also agree that nonfat dairy products should be a regular item on your menu and that fish should be there two or three times a week. In addition, three or four eggs each week will provide top quality protein and other important nutrients for people who don’t have a cholesterol problem. If you eat meat, select the leanest varieties and stick to small portions; chicken breast or turkey (white meat) are usually wise choices. Don’t forget the "good" fat found in nuts, flaxseed and canola or olive oil, but keep in mind that excess fat from any source is fattening. Finally, it’s okay to eat sweets or refined products occasionally; moderation, not abstinence, is the key. A healthy diet should be enjoyable. 
Dr. Willett – and the Wellness Letter -- also recommend a balanced multivitamin/mineral preparation as "cheap life insurance" for most people. Needless to say, both recommend regular exercise to round out the total package.


Choosing BREAD:

The first ingredient should include the word “whole.” Check the label for fiber content as well. One gram or less of fiber per slice is a red light. Three grams of fiber is a good sign.

That's not all! “Whole” grain can be deceiving, or be trying to deceive you! Here's another test:
SQUEEZE TEST

Weight matters. It explains why the Ezekiel is so dense and chewy. It’s also why the other bread is so soft and airy—and no doubt quick to digest.
When selecting bread, check the weight on the label, but don’t stop there. Pick it up and squeeze it. Good bread will be weightier--and firmer. Compare it with a loaf of white bread. The difference will be readily apparent. White bread and many of the “stone ground,” “cracked wheat,” and “multi-grain” breads--even some of the “whole grain” breads--will be light and squishy. Put them back on the shelf.
The Ezekiel bread had more calories per slice as well, 80 versus 60 for the other bread. But that’s not necessarily a bad thing. “Giving up calories could mean giving up fiber.” Again, look for bread with at least 3g of fiber per slice.
Plus, the sprouted grains in the Ezekiel bread are well worth the 20 additional calories.

As suggested above, the milling process cracks the grain and separates the endosperm from the bran and germ. The endosperm is then ground to the desired consistency to make flour. For whole grain flour, the bran and germ are returned at the end of the process. White flour consists of only the ground endosperm. Because of the presence of bran, whole grain flour is higher in fiber and naturally heavier and denser than white flour. Both types of flour consist of relatively small particles, however, and as a result are quickly absorbed into the blood stream.
“As particle size decreases, G-Force [glycemic or blood sugar impact] generally increases,” Nikki & David Goldbeck explain in The Healthiest Diet in the World (Plume, 2001). “For example, the G-Force of wheat kernels increases as you go from the whole berry, to cracked wheat or bulgur, to more finely ground couscous, and finally to flour.”