Q: Nutrition wise: I have a question about eating brown rice and sweet potato.

I would like to incorporate them into my 'so-so-boring' diet but do not know the servings/wk or day I could eat.

any suggestion?

A: Both brown rice and sweet potatoes are great complex carb food choices. The way you should think about them is not in how many servings you can eat per week, but what foods in your diet can you substitute with them. Since they're complex carbs, you should find a complex carb source in your current diet and swap one for another. 1/2 cup of cooked brown rice or 1 medium sweet potato are each about 100 calories. So you can take out, say, 100 calories of bread from your diet (100 calories is 1-1.5 slices of bread or 1 pita bread) and put in 1/2 cup brown rice or 1 sweet potato to replace it.