So far in this menu series we have laid out proteins, fruits and veggies using a simple system of color coding.  Color is tremendously important in the world of food because the more colorful the food, the nutrient packed the food is.  Keeping your plate looking like the Rainbow Coalition is a great way to stay on the healthy side of life. 

But unlike protein, fruits and vegetables, starchy carbohydrates are not easily broken down by color.  A perfect example of that would be potatoes.  You have red potatoes, sweet potatoes, white potatoes, Yukon gold potatoes—and I would recommend that you eat them all at the same frequency because none is more nutritious than the other (ok, sweet potatoes have a slight edge;).   

Starches are also *not necessary* to be in your diet the way that fruits and veggies are or any other food source for that matter.  Yes whole grains are healthy, but they are not necessary.  For one thing, we just started eating them as a species.  We never ate grains on a regular basis thousands of years ago.  We were more meat based and plant based.  Also, no matter what grain you choose, it will require some level of processing just to be palatable.  When’s the last time you went wheat berry picking? 

So going strictly by color might not be the most prudent methods of choosing a starch.  But what about a starch’s texture?  I would venture to say that a starch’s texture is far more important than any other aspect of its composition.  There are 3 types of texture:

Shards of fiberglass:  This starch is the mainstay of any person’s diet who honestly says they are serious about looking good naked.  Fully represented by cut up gums, acquired taste buds and hard core chewing, this starch is all about health.  Do not even THINK of giving this to any family member who has not been thoroughly sworn into the “I care how I look AND feel club” or you will never hear the end of it.

Barley, quinoa, couscous, shredded wheat, millet, brown rice, steel cut oats.

Pass me the water, please:  This starch is characterized by a thick, smooth feel on the palette.  Nowhere near as intense as the shards of fiberglass family, but not an easy sell either.  Family members may not hate you after these, but they are still not party favorites. 

Lentils, beans, oatmeal (slow cooked), Ezekiel bread, oat bran, whole grain, brown rice

Flashbacks of Sade:  That’s right, these are Smooth Operators.  Eating these guys makes you forget about the 3 molecules of water that you’ll be holding on your butt for every gram of starch in them.  To be honest, you don’t care.  If you could slap a stick of butter on these and hum while eating them—you would!  These guys make ya wanna holla every time you eat one.  Family members will eat most of these starches but typically they bathe and dress them in things that would make you do double cardio just knowing they were in the house.

Potatoes (sweet, red, white, gold), Squash (acorn, butternut, spaghetti), pumpkin, root veggies, bananas

There are some foods that are missing off of this list on purpose:  peas, corn, lima beans, tortillas, pasta etc.  They just are not worthy of any good press.  Try to limit them to one time per week or less if possible.

Here are the rules:

1)       VARY YOUR TEXTURES!  Because we are creatures of habits and eat oatmeal like it’s our jobs, we deny our palettes the fun of pumpkin!  Texture is AS important as color when it comes to variety and beating food boredom.

2)       Try to have at least one from each texture every week.  If you are not eating starches on a regular basis, try starting with the Flashbacks.  They are easier to get down and chock full of vitamins.

3)       Do not repeat a texture in a day.  Most people have 1 to 3 starch servings per day but may find themselves eating different variations of oatmeal all day long.  Do not do that.  Vary your starch as much as possible.  Although quinoa, millet and spelt are all very healthy for you, eating them all in the same day may preclude you from any long board meetings for a few days.  Easy on the fiber there quick shooter!  OY!

Ok…we’re getting closer to having all of our foods laid out on the counter.  We have fats next and then we ‘order’ them.  I hope you have been trying some of these suggestions as to how to put some variety in your menu.  Feel free to share some tips in the comment section below if you have any!  I really want to hear about them!:o)

Previous Series Post Next Post in Series