Tuesday, March 24, 2020

MyPlate - Make at least Half of your Grains Whole Grains


What foods are in the Grains Group?


Important Nutrients from the Grain Group


Recipe: Quinoa Breakfast Bowl. This savory one-dish whole-grain meal is crowned with a soft-boiled egg. #CookingLight




Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are divided into two subgroups, whole grains, and refined grains. Whole grains contain the entire grain kernel — the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.

Make simple switches
To make half your grains whole grains, substitute a whole-grain product for a refined-grain product. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.

Whole grains can be healthy snacks
Popcorn, a whole grain, can be a healthy snack. Make it with little or no added salt or butter. Also, try 100% whole-wheat or rye crackers.

Save some time
Cook extra brown rice or whole-wheat pasta when you have time. Refrigerate half to heat and serve later in the week as a quick side dish.

Mix it up with whole grains
Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf.

Try whole-wheat versions
For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes, and whole-wheat macaroni in macaroni and cheese.

Bake up some whole-grain goodness
Experiment by substituting buckwheat, millet, or oat flour for up to half of the flour in your favorite pancake or waffle recipes. To limit saturated fat and added sugars, top with fruit instead of butter and syrup.

Be a good role model for children
Set a good example for children by serving and eating whole grains every day with meals or as snacks.

Check the label for fiber
Use the Nutrition Facts label to check the fiber content of whole-grain foods. Good sources of fiber contain 10% to 19% of the Daily Value; excellent sources contain 20% or more.

Know what to look for on the ingredients list
Read the ingredients list and choose products that name a whole grain ingredient first on the list. Look for “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “whole-grain cornmeal,” “whole oats,” or “whole rye.”

Be a smart shopper
The color of food is not an indication that it is a whole-grain food. Foods labeled as “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products, and may not contain any whole grain.


2 comments:

Unknown said...

I'm so thankful to Dr Salami for his wonderful work done for me, i have been diagnosed of herpes disease for a long time and it have affected my job and i almost lost my job because i was suppose to be physically and healthily fit for the job without any disease but i slept with a stranger that i barely know and i was affected, i searched out for all remedy that i could, but all was a disappointment, until i met with the great Dr Salami who i discussed with and he promised to help me, and not too long he prepared a powerful medicine for me and when i used it for 5weeks i was totally cured i am so happy to be cured from Dr Salami herbal medicine, you too can be cured just contact him now on this email:dr.salamiherbalcenter180@gmail.com or his mobile Number/ what app:+2347054895756.
He also have a herbal cure for Following DISEASES,this is not scam is 100% Real
-COLD SORE
-ALS
-LOWER RESPIRATORY INFECTION
-LOW SPERM COUNT
-STAPHYLOCOCCUS AUREUS
-STROKE
-IMPOTENCE
-PILE
-HYPERTENSION
-LOW SPERM COUNT
-ASTHMA
-CANCER
-BARENESS/INFERTILITY
-FIBROID
-ASTHMA
-SICKLE CELL
-BARENESS/INFERTILITY
-DIARRHEA and so on...

mariam lenz said...

i have been suffering from (HERPES) disease for the last four years and had constant pain, especially in my knees. During the first year,I had faith in God that i would be healed someday.This disease started circulate all over my body and i have been taking treatment from my doctor, few weeks ago i came on search on the internet if i could get any information concerning the prevention of this disease, on my search i saw a testimony of someone who has been healed from (Hepatitis B and Cancer) by this Man Dr Isibor and she also gave the email address of this man and advise we should contact him for any sickness that he would be of help, so i wrote to Dr Isibor telling him about my (HERPES Virus) he told me not to worry that i was going to be cured!! hmm i never believed it,, well after all the procedures and remedy given to me by this man few weeks later i started experiencing changes all over me as the Dr assured me that i have cured,after some time i went to my doctor to confirmed if i have be finally healed behold it was TRUE, So friends my advise is if you have such sickness or any other at all you can email Dr Isibor on his email :drisiborspellhome@gmail.com or his whatsApp contact +2348107855231.

Nutrition.gov News

Dietitian Blog List