Whole grainsFor good health,www.mypyramid.gov recommends that half the grain foods you eatshould be whole grains.In accordance with Federal law and US Department of Agricultures policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability.To le a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Inde-pendence Avenue, SW, Washington DC, 20250-9410 or call (202) 720-5964 (voice and TDD).
USDA is an equal opportunity provider and employer.This material was funded by USDAs Food Stamp Program through a contract awarded by the Kansas Department of Social and Rehabilitation Services.The Food Stamp Program provides nutrition assistance to people with low income.It can help you buy nutritious foods for a better diet.To nd out more, contact your local SRS ofce or call (800)221-5689.Know Your Whole Grains1.The bran, endosperm and germ make up the whole grain.
T or or or F4.
Multi-grain and seven-grain bread are always 100% whole
T or or F
6.Popcorn counts as a whole grain.
T or F7.All brown breads are whole grain.
T or F
whole grains like brown rice, whole wheat bread, oatmeal RROHLFHHOPRHRIWHT or FWhat changes can you make to add more whole grains to your diet?Answers:
TrueAll brown breads are whole grain..
May5 06Oatmeal, cottage cheese, salads, soups, stews, smoothies, and meatloaf.You can use it to replace oil or butter in baked goods using a 3 to 1 substitution ratio (if recipe calls for 1/3 cup oil, use 1 cup of ground flaxseed).Because of its high fat content, you need to protect it from rancidity by storing whole or ground flaxseed in the refrigerator or freezer.
You can purchase it at Wheatsfield Grocery or Johns Natural Foods in downtown Ames or at the Hy-Vee Health Markets.
For more information, check out .If you are adventurous, try the flaxseed muffin recipe attached! If you are really adventurous, I have 2 flax cookbooks for you to check out! Have you heard about the Sonoma diet? Of course, I am not a fan of any diet since it implies something you do for awhile and then return to your usual way of eating! However, this is an eating plan/lifestyle worth learning about! Similar in many ways to the Mediterranean way of eating, pleasurable eating of nutrient-rich foods is at the heart of the Sonoma plan
.The plans top 10 power foods include: almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes and whole grains.According to the author, Registered Dietitian Connie Guttersen, they offer the most nutritional bang for the calorie buck.Portion control, fresh foods, and an emphasis on enjoyable eating make this plan unique from other diet plans.It does require some cooking, but there is a survival chapter with express recipes that are quick and easy to prepare.
55 Ways To Add More Fruits And Vegetables Every Day
Easy BROWN BAGS 9. Add zucchini, ... vegetables to your meatloaf or spaghetti sauce. 39. ... 55 Ways to add more fruits and vegetables every day (he.k-state.edu)
Oatmeal, Cottage Cheese, Salads, Soups, Stews, Smoothies, And ...
It’s very easy to prepare and it counts toward ... cottage cheese, salads, soups, stews, smoothies, and meatloaf. ... and different ways of enjoying meals. (here.doh.wa.gov)
Uideto Uide Mince …
Meatloaf can still appear pink on the inside though cooked to well done. This is due to the nitrates in the ingredients ... Easy ways to make it better (fshn.hs.iastate.edu)
They recommend eating off a smaller plate so the plate will look fuller.For breakfast a 7-inch plate should be 75% lean protein/dairy and 25% whole grains.
For lunch and dinner, a 9-inch plate should be 25% lean protein (such as poultry, seafood or beans), 25% nonstarchy vegetables, 25% whole grains and 25% fruit.
Here is a sample Sonoma menu: Breakfastchoose one daily)2 eggs prepared with 2 tsp.olive oil, 1 slice avocado, unlimited salsa, whole wheat tortilla
cup whole grain cereal 1 cup fat-free milk 2 poached eggs, 1 cup mushrooms sauted in 2 tsp.olive oil Lunch (choose one daily) 3 oz.
rotisserie chicken breast, 2 cups greens,
cup each white beans and artichoke hearts, 1 Tbsp.each pine nuts and olive-oil vinaigrette 3 oz.tuna, 1 cup baby spinach,
cup each green beans, diced tomato, chickpeas, fresh parsley, 2 Tbsp.
each olives and olive-oil vinaigrette 3 oz.salmon, 2 cups salad, 1 Tbsp.
olive-oil vinaigrette, 1 whole wheat pita Dinner (choose one daily) 4 oz.
grilled or broiled flank steak prepared with 1 tsp.olive oil and spice rub,
cup wild rice, 1 Tbsp.each diced roasted red pepper and goat cheese, 1.5 cups broccoli 4 oz.
grilled or broiled tuna steak with seasonings and lemon,
cup whole wheat pasta, 1.5 cups asparagus with 1 tsp.
each lemon and olive oil 4 oz.chicken breast marinated with 2 tsp.olive-oil vinaigrette, 1.5 cups roasted vegetables such as bell peppers, carrots and onions,
cup quinoa Snacks (choose one daily) 10 almonds 1 Laughing Cow Babybell cheese with 1 cup sliced raw red pepper slices 2 Tbsp.
peanut butter and unlimited celery 3 Tbsp.hummus with unlimited raw veggies such as bell pepper, broccoli, tomato I think where I struggle with this diet plan is the 3 waves of the plan focused on weight loss.In phase one (10 days) individuals are urged to purge their cabinets of processed food and sugar and there is a limitation on fruit intake.This is supposed to translate into rapid weight loss due to fairly low calorie levels.(This is seen as a psychological boost but again it represents a diet mentality).In wave two, you add in more fruit and vegetables, fat-free yogurt, a small amount of dark chocolate and some wine.You are to remain on this phase until you reach your target.
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