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Tag: Whole grain

  • Healthy snacks for Chidren.

    Green salad
    Image by FotoosVanRobin via Flickr

    You can also prepare

    Hand pounded rice Gruel(mix three measures of water for one measure of hand pounded rice ,steam it till it becomes  gravy, add salt )

    Children are eating about 168 more calories every day as snacks than they did in 1977, according to a 2010 Health Affairs study.

    “That’s enough calories to qualify for a fourth meal,” says Karen Ansel, MS, RD, an American Dietetic Association spokeswoman based in Long Island, N.Y.

    Additional calories from any food, including snacks, add up to an unhealthy weight for kids if those extra calories aren’t burned off by physical activity.

    To make matters worse, kids’ snacks often consist of sugary drinks and treats such as cookies, candy, and snack chips,  which nearly always lack the nutrients kids need — including calcium, vitamin D, potassium, and fiber — to learn, play, and grow.

    Allowing kids to graze all day long may also hamper their hunger cues, causing them to overeat.

    “Snacking is not so good when kids are allowed to snack at will in front of the TV or in the car,” says Maryann Jacobsen, MS, RD, creator of the web site Raise Healthy Eaters.

    Why Children. Need Snacks

    Despite the potential pitfalls, snacking is good for children — within limits.

    “Kids, especially younger ones, have erratic eating habits, and healthy snacks can fill in nutrition gaps,” Jacobsen says.

    Snacking can help kids keep their energy up, make up for skimpy or skipped breakfasts, and provide fuel before after-school sports or other activities.

    What Makes a Good Snack

    Think of snacks as mini meals, not meal wreckers.

    That way, snacks serve as opportunities for good nutrition, and there’s no need for concern when your child isn’t as hungry for the next meal.

    Most of the time, feed your child the same types of foods you would at breakfast, lunch, and dinner, including low-fat dairy and other lean protein sources, eggs, whole grains, fruits, and vegetables.

    Winning snacks provide carbohydrate, protein, fiber, and some healthy fat. Generally speaking, foods rich in protein or fiber help kids stay fuller for longer, and they’re packed with the nutrients kids need to thrive.

    There’s no consensus about how many calories a child’s snack should provide, but it makes sense to aim for about 100 calories for smaller children to upwards of 300 calories for active teenagers. Let your child’s hunger rule what he eats.

     

    19 Simple, Do-It-Yourself Snacks

    Making your own snacks to have at home or take with you is usually far more nutritious — and economical — than relying on packaged foods.

    Here are some snack suggestions:

    1. Guacamole (look for the 100-calorie packs in the refrigerator section) or small can of bean dip and baked snack chips or toasted whole wheat pita bread, broken into chips
    2. Low-fat microwave popcorn tossed with Parmesan cheese
    3. Trail mix ingredients: 1/4 cup each: whole-grain cereal, raisins or dried cranberries, and 2 tablespoons each: sunflower seeds or chopped nuts
    4. Low-fat ice cream topped with fresh fruit
    5. Snack size (8 ounce) box of low-fat plain or chocolate milk and whole wheat pretzels
    6. Whole-grain crackers, string cheese, and mango slices
    7. Cooked or raw vegetables with low-fat ranch dressing, and a hard-boiled egg
    8. Instant oatmeal made with milk in the microwave with 1 teaspoon cocoa powder stirred in and topped with sliced raspberries or strawberries
    9. Whole-wheat pretzels with peanut butter, almond butter, or sunflower seed butter
    10. Cherry chocolate smoothie: Combine 1 cup low-fat milk, 1/2 cup vanilla low-fat yogurt, 1/2 cup frozen or fresh pitted cherries, and 2 tablespoons dark chocolate chips in a blender or food processor and mix until smooth.
    11. Bowl of whole-grain cereal and low-fat milk
    12. Edamame
    13. Small container of Greek yogurt
    14. Mini bagel spread with low-fat cream cheese and strawberry jam, and low-fat milk
    15. Hummus and whole wheat pita chips
    16. Half a sandwich and glass of orange juice fortified with calcium and vitamin D
    17. Slice of pizza
    18. Hard-boiled egg and whole-grain roll
    19. Pistachios in the shell and glass of chocolate milk

    http://www.webmd.com/parenting/features/healthy-snacks-for-kids?ecd=wnl_prg_020611

  • Better Health-All about Grains .

    Cereal germ
    Image via Wikipedia

    The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in the chart.  Most Americans consume enough grains, but few are whole grains. At least ½ of all the grains eaten should be whole grains.

    http://www.mypyramid.gov/pyramid/grains_amount.aspx#

    Daily
    recommendation*
    Daily minimum amount
    of whole grains
    Children
    2-3 years old
    3 ounce equivalents**
    1 ½ ounce equivalents**
    4-8 years old
    4 – 5 ounce equivalents**
    2 – 2 ½ ounce equivalents**
    Girls
    9-13 years old
    5 ounce equivalents**
    3 ounce equivalents**
    14-18 years old
    6 ounce equivalents**
    3 ounce equivalents**
    Boys
    9-13 years old
    6 ounce equivalents**
    3 ounce equivalents**
    14-18 years old
    7 ounce equivalents**
    3 ½ ounce equivalents**
    Women
    19-30 years old
    6 ounce equivalents**
    3 ounce equivalents**
    31-50 years old
    6 ounce equivalents**
    3 ounce equivalents**
    51+ years old
    5 ounce equivalents**
    3 ounce equivalents**
    Men
    19-30 years old
    8 ounce equivalents**
    4 ounce equivalents**
    31-50 years old
    7 ounce equivalents**
    3 ½ ounce equivalents**
    51+ years old
    6 ounce equivalents**
    3 ounce equivalents**

    *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. Click here for more information about physical activity.
    **Click here to see what counts as an ounce-equivalent of grains.

    Why is it important to eat grains, especially whole grains?
    Divider
    Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.

    Health benefits

    Nutrients

    Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans. Click on the nutrient name to link to the food sources table.

    • Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
    • Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories. Whole grains are good sources of dietary fiber; most refined (processed) grains contain little fiber.
    • B vitamins (thiamin, riboflavin, niacin, and folate)play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.
    • Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
    • Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets.
    • Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.

    At Meals:

    • To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.
    • 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.
    • Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.
    • Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.
    • Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.
    • Use whole-grain bread or cracker crumbs in meatloaf.
    • Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.
    • Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.
    • Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.

    Popcorn iconAs Snacks:

    • Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.
    • Add whole-grain flour or oatmeal when making cookies or other baked treats.
    • Try a whole-grain snack chip, such as baked tortilla chips.
    • Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.

    What to Look for on the Food Label:

    • Choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list:
      “brown rice”
      “bulgur”
      “graham flour”
      “oatmeal”
      “whole-grain corn”
      “whole oats”
      “whole rye”
      “whole wheat”
      “wild rice”
      • Foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products.
      • Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain.
    • Use the Nutrition Facts label and choose products with a higher % Daily Value (%DV) for fiber – the %DV for fiber is a good clue to the amount of whole grain in the product.
    • Read the food label’s ingredient list. Look for terms that indicate added sugars (sucrose, high-fructose corn syrup, honey, and molasses) and oils (partially hydrogenated vegetable oils) that add extra calories. Choose foods with fewer added sugars, fats, or oils.
    • Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as “low in sodium” or “very low in sodium” on the front of the food label can help you identify foods that contain less salt (or sodium).

    Whole Grain Tips for Children

    • Set a good example for children by eating whole grains with meals or as snacks.
    • Let children select and help prepare a whole grain side dish.
    • Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.

  • Better Health-Grains.

    Wheat.
    Image via Wikipedia
    *Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains.

    Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.

    http://www.mypyramid.gov/pyramid/grains.html#

    What foods are in the grain group?
    Divider

    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 of grain products.

    Grains are divided into 2 subgroups, whole grains and refined grains.

    Whole grains contain the entire grain kernel — the bran, germ, and endosperm. Examples include:

    • whole-wheat flour
    • bulgur (cracked wheat)
    • oatmeal
    • whole cornmeal
    • brown rice

    Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:

    • white flour
    • degermed cornmeal
    • white bread
    • white rice
    Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.
    Whole grains:

    brown rice
    buckwheat
    bulgur (cracked wheat)
    oatmeal
    popcorn

    Ready-to-eat breakfast cereals:

    whole grain barley
    whole grain cornmeal
    whole rye
    whole wheat bread
    whole wheat crackers
    whole wheat pasta
    whole wheat sandwich buns and rolls
    whole wheat tortillas
    wild rice

    Less common whole grains:

    amaranth
    millet
    quinoa
    sorghum
    triticale
    Refined grains:

    cornbread*
    corn tortillas*
    couscous*
    crackers*
    flour tortillas*
    grits
    noodles*

    Pasta*

    spaghetti
    macaroni

    pitas*
    pretzels

    Ready-to-eat breakfast cereals