recommendations and rationale. 6oz. of grains per day examples: breads, pastas, oatmeal,...

LESSON 2

Recommendations and Rationale

RECOMMENDATIONS 6oz. of grains per day Examples:

Breads, pastas, oatmeal, breakfast cereals, tortillas, and grits

1oz servings--

WHAT DO DIFFERENT SERVINGS LOOK LIKE? Serving size and the amount of food

served vary greatly Pancakes: compact disc Cereal, rice, and pasta (cooked):

baseball Muffin: large egg

WHAT DO DIFFERENT SERVINGS LOOK LIKE?

WHAT’S THE DIFFERENCE?

Serving size

Portion Helping

PORTION CONTROL Portion control is a must! Resist jumbo or supersized options Resist eating everything on our plate

HOW TO CONTROL YOUR PORTIONS

Eat all your favorite foods, but cut portions in half

HOW TO CONTROL YOUR PORTIONS

Resist the “upsize” offer at fast food places.

HOW TO CONTROL YOUR PORTIONS

Compare your portions to every day objects.

RECOMMENDATIONS FOR WHOLE GRAIN

FDA recommends all grains be whole Try to make at least ½ the intake of

grains whole grains

HOW DO I KNOW IF IT CONTAINS WHOLE

GRAINS?

Packages must use words like: Whole grain, whole

wheat, whole oats, oatmeal, brown rice, wild rice, whole rye, whole grain corn, bulgar, or graham flour

FIBER Whole grains contain high amounts of

fiber Needed for weight maintenance and

weight lossFDA recommends 25-35 g/day

I NEED SOMETHING

QUICK! Breakfast:

Whole wheat toast, whole wheat bagels, or whole grain cereal

Lunch: Whole wheat pasta or

whole wheat tortillas Dinner:

Whole grain or brown rice skillets, stir-fry, or casseroles

RECOMMENDATIONS FOR REFINED GRAINS

Can be enriched but still lack fiber FDA prefers none in your diet but if not

possible strive for less than ½ of total grainsExamples:

white flour, white bread, and white rice

NUTRITION FACTS LABEL

Learn how to read the nutrition facts label

Can be a barrier

CONGRATULATIONS!

Lesson Complete!

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