Nutrition Tips

No, each whole grain is different. To be whole grain, all parts of the grain must be present in the food. Whole grains are important sources of vitamins (such as folate and thiamin), minerals (iron and magnesium), and fiber. And since the amount of fiber varies from grain to grain, it will vary in whole grains, too—but they are all healthy choices. Here are some examples of whole grains and the amount of fiber they contain:

Eat at least three or four servings of whole grains daily as recommended by MyPyramid (www.mypyramid.gov). Eating a healthy diet that includes whole grains may help to reduce the risk of disease, lessen constipation, and may help with weight management. Experts recommend eating 48 grams or more of whole grain daily.

To determine if a food is whole grain, read the ingredients. The first ingredient or two should say the word "whole." Some examples to look for are “whole oats,” “whole wheat” or “whole grain barley.” You can also look for the whole grain seal (shown below) but it may not appear on all whole grain foods.

Protein is easy to find even if you're on a tight budget. Here are some options:

• Dried beans and lentils.
  Soak dried beans and cook them in water following directions on the package. Lentils can be cooked without soaking. Add them to soups, casseroles and stews.
• Canned beans.
  Rinse them well to remove excess sodium. Beans provide a hearty dose of fiber and lean protein. Sprinkle beans on salads and stir into rice or soups.
• Peanut butter.
  Spread it on bread or crackers made with whole grain. Use it as a dip for apples, or carrots or make “ants on the log” by spreading peanut butter into a celery stick, top with a few raisins as “ants.”
• Tuna and salmon.
  Look for them in cans or foil pouches. Sometimes you can find them on sale in supermarkets that offer special deals. Stock up and then mix them with pasta or rice.
• Low-fat and fat-free milk, yogurt and cheese.
  These dairy foods provide calcium and vitamin D as well as protein.

Sometimes women of childbearing age and others can develop anemia. It happens when you don’t get enough iron in your diet—and you end up feeling run-down or weak—even if you eat a variety of foods.

To help prevent anemia, eat lean meats, dark-meat poultry, shellfish and eggs—animal sources of iron (called heme iron)—that are easily absorbed by your body. There are plant sources of iron (called nonheme iron) too. Great plant sources are iron-fortified cereals, pastas and rice, lentils and other legumes, and dark-green leafy vegetables such as spinach. Adding a vitamin C-rich food (think grapefruit or orange juice) can help plant iron to be better absorbed by your body.

The DV, also called the Daily Value, is the amount of a nutrient (total fat, fiber, protein, calcium, and so on) that adults should consume daily to remain healthy, based on values set up by the Food and Drug Administration (FDA).

The % DV on food labels is the amount of nutrient provided by one serving of the food compared with the amount of nutrient recommended for adults each day. Check % DV on the nutrition labels of foods you eat. Then add up the percentages you have consumed over a day and see how close you come to 100%. Keep in mind that the standards used on Nutrition Facts panels are based on a daily 2,000 calorie diet for adults—so amounts will be different for children.

A smoothie can be a good and easy breakfast choice. One serving can provide the nutrients you need for a great start to the day, including protein, carbohydrates, fiber, calcium, and a variety of vitamins and minerals. The key is to begin with fat free or low fat milk or soymilk, then add low fat or nonfat yogurt, plus fruit (either fresh or frozen).

Here are some yummy recipe combinations to try:

1. Raspberry-Banana Yogurt Smoothies
2. Calcium-rich Tropical Shake
3. Chocolate-Raspberry Shake
4. Apple-Kiwi Smoothie

Here are some ways to get moving on your lunch hour:

1. Walk and talk. Enjoy a good conversation while walking with a coworker, neighbor, or friend and time will seem to pass faster. Having a walking buddy can help get you moving on days when you need a little push.
2. Try a different speed. Use a watch or stopwatch and take turns “casual walking” and “speed walking” every few minutes. Changing speed can make your workout more interesting and it also can help burn more calories—making it great for weight loss efforts.