Americans are living longer, so good nutrition and regular physical activity through the years are key to good health. Eating smart means including a variety of foods each day. Foods provide the energy, protein, vitamins, minerals, fiber, and water you need for good health. Use the Food Guide Pyramid to help guide your food choices for breakfast, lunch, dinner, and snacks.
Breakfast really matters
Start the day with the most important meal: break fast. Breakfast helps fuel the brain and body with the energy it needs. Try a bowl of fortified cereal with skim milk.
Fortified cereal provides vitamins, such as folate and the B vitamins, and minerals, such as iron. Milk provides protein, B vitamins, and minerals such as calcium, phosphorus, and magnesium. And the fiber in cereals helps keep your digestive system working regularly. Read the Nutrition Facts label to find cereals and other foods that contain fiber. Another easy breakfast choice is a cup of low-fat yogurt mixed with presweetened or low-fat granola and fresh fruit slices.
Tips for the lunch bunch
Choose flavorful sandwich breads that contain fiber, such as multi-grain, whole-wheat, bran, or oats. Include lean turkey or roast beef, lettuce and tomato, or other vegetables, such as cucumber, red peppers, or carrots, for taste and crunch.
Pair your sandwich with a cup of vegetable or lentil soup. Carrots, potatoes, and spinach provide a variety of vitamins and minerals, and lentils contain folate and fiber.
Making dinner a winner
For a quick meal, bake or broil poultry or fish with a light coating of crushed high-fiber cereal and chicken broth. Dip chicken or fish in broth and then coat with cereal before baking or broiling. Round out your meal with rice and beans and a fruit salad. For another winning dinner, toss cooked pasta with a package of cooked frozen vegetables. Top with your favorite marinara sauce and a sprinkle of parmesan cheese. Add a mixed green salad with vinaigrette dressing and you have a delicious, flavorful, and easy meal.
Healthful snack facts
Add fresh or canned fruit to low-fat ice cream or frozen yogurt with a sprinkle of low-fat granola. Have a bowl of presweetened cereal with milk or try this muffin for a tasty snack with a glass of low-fat milk or juice.
Honey Raisin Bran Muffins
1 3/4 cups all-purpose flour
1 tablespoon baking powder
1/4 teaspoon salt
2 tablespoons sugar
2 1/2 cups raisin bran cereal
1 1/4 cups skim milk
1/3 cup honey
1 egg
1/4 cup vegetable oil
Vegetable cooking spray
Stir together flour, baking powder, salt, and sugar. Set aside.
In large mixing bowl, combine raisin bran cereal, milk, and honey. Let stand 3 minutes or until cereal softens. Add egg and oil. Beat well. Add flour mixture, stirring only until combined. Portion batter evenly into twelve 2 1/2-inch muffin pan cups coated with cooking spray.
Bake at 400 degrees Farenheit about 20 minutes or until lightly browned. Serve warm.
Nutrition Facts for 1 muffin
- Calories per serving: 190
- Fat: 5 grams
- Saturated fat: .5 grams
- Cholesterol: 20 milligrams
- Sodium: 260 milligrams
- Fiber: 2 grams
Soruce:
The American Dietetic Association
E-mail