Grain Products For Health

August 19, 2008 at 10:47 pm | In Foods, Health, Health Information, Health Promotion, Healthy eating, Nutrition, Risk Factors | Leave a Comment
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The second group of foods I want  to talk about is ‘Grain Products’ It is second in importance to vegetables and fruit because we need less servings per day.  Grains are an excellent source of fibre. They are  also low in fat. 

Grain products provide carbohydrates, iron, fibre, Vitamin B. magnesium and zinc.

Healthy eating includes whole grain- Make  1/2 of your daliy servings of  grain  products whole grain to get the maximun nutrients .

Examples of whole grains: Brown rice, buckwheat, bulgur, quinoa, oatmeal, wild rice, whole oats, whole rye. whole wheat

A teenager requires 6-7 servings of grain products per day.

An adult age 19-50 requires 6-8 servings

Examples of a serving of grain products:

  • 1 slice of bread
  • 1/2 bagel
  • 1/2 cup cooked rice
  • 1/2 cup cooked pasta
  • 30g of cereal

Tips

  • Make at least 1/2 of these servings whole grains.
  • Choose whole wheat flour and whole wheat pizza crust often.
  •  If using white flour, look for enriched flour.
  •  Check the ingredients of white flour for added vitamins and minerals.
  • Read the nutritional value on packaging and choose cereals that are higher in fibre. 

 You may want to look at  how to bake whole wheat bread.

Vegetables & Fruit For Health

August 17, 2008 at 1:48 am | In Foods, Health, Health Information, Health Promotion, Healthy eating, Nutrition, Risk Factors | Leave a Comment
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I have already mentioned the four food groups from which we choose our foods.

The first  group I want to talk about is ’Vegetables and Fruit.’ We need more servings from this group than any other.

An Adult 19-50 requires 7-10 servings daily for a healthy eating pattern. A male more than a female.

 Examples of a serving:

  1. 1 cup of raw leafy vegetables
  2. 1 apple
  3. 1/2 cup cooked leafy vegetables
  4. 125 ml fruit juice (100%)

Remember when preparing your meals to include  the vegetables used in soups, stirfries and risottos.

Cannned, frozen and fresh vegetables and fruit are all good choices.  When buying frozen or canned, check the nutritional label and choose ones with the lowest fat, sugar and salt.

Dark green and orange vegetables are high in folates and vitamin ‘A’,  One serving of each daily is recommended. Orange vegetables are rich in carotenoids such as betacarotene

 Mix them for a wholesome meal.

Examples of dark green vegetables; broccoli, lettuce, spinach, brussel sprouts

Examples of orange vegetables: squash, sweet potato, carrots, pumpkin.

Examples of orange fruit: Apricots, cantaloupes, mangos and papaya

You can add fun by joining a fruit club

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