Balanced Diet - Hy-Vee...Ancient Grains are Back Check out a few of these ancient grains for your...
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Balanced Diet Protein helps the body repair and produce new cells and keeps us full, aiding in weight control. Carbohydrates are the body’s main source of energy. Whole-grain carbohydrates provide more fiber that keeps you full longer by slowing the digestion of food. The role of fats in the diet involves nutrient transportation and providing energy. Omega-3 and omega-6 fatty acids are required by the body for normal function. healthybites NOVEMBER 2015 Don’t forget the most important meal of the day to keep fueled during the hustle and bustle of the holiday season! The ideal breakfast includes some whole grains packed with fiber, a good protein source and some fruit or vegetables for added vitamins and minerals. ‘ Tis the Season for Breakfast Since each of these macronutrients’ effect on blood sugar varies, it is important to have balance in the food choices you make at meals and snacks. Near-normal blood sugar levels help you feel better and may reduce or prevent complications from diabetes. Aim to always pair a protein and complex carbohydrate together at meal and snack times. Proteins help with satiety and carbohydrates help increase blood sugars. For example, a good snack would be whole-grain crackers (carb) and hummus (protein), or apple slices (carb) and peanut butter (protein). In 2010 the USDA introduced MyPlate as the new guideline for proper nutrition and a balanced diet which should contain proteins, carbohydrates and fats. Each of these macronutrients provides us with energy along with a host of other nutrients. DIABETES-FRIENDLY FOODS FOR THE HOLIDAYS With November as National Diabetes Month, it is a great time to keep in mind your friends and family members who have diabetes when planning your holiday event. Your Hy-Vee dietitians have tips to help you enjoy your holiday favorites while keeping blood sugar stable. • Keep the MyPlate™ method in mind as you fill your plate; fill half your plate with non- starchy vegetables and fruits and another quarter full of lean proteins. • Try to avoid extra sauces, creams and butter, if possible. • Start with a nutritious breakfast and include other healthful snacks during the day. • Smaller plates can help control your intake as well as surveying your options first. • Walk or be active with your friends and family members after a large meal. Even with the best of intentions, things don’t always go according to plan, so try your best and remember that tomorrow is a new day! Ancient Grains are Back Check out a few of these ancient grains for your next meal: Kamut® - Great addition to soups, pilafs and salad with more protein and vitamin E than traditional wheat. Farro – Check labels to make sure you get whole- grain farro to receive all the whole-grain benefits. Teff – This whole grain is gluten-free and contains more iron and calcium than other grains. Amaranth – Resembling grains in nutrition and use, it is actually a seed and a complete protein. Quinoa – Another grain that serves as a complete protein is quinoa. It is great for a rice or pasta substitute and works well in salads. Tip: Use product packaging to smooth your transition to cooking with ancient grains. Most products’ packages list cooking instructions and a tried-and-true recipe.
Transcript of Balanced Diet - Hy-Vee...Ancient Grains are Back Check out a few of these ancient grains for your...
Balanced Diet
Proteinhelpsthebodyrepairandproducenewcellsand keepsusfull,aidinginweightcontrol.
Carbohydratesarethebody’smainsourceofenergy. Whole-graincarbohydratesprovidemorefiberthatkeeps youfulllongerbyslowingthedigestionoffood.
Theroleoffatsinthedietinvolvesnutrienttransportationand providingenergy.Omega-3andomega-6fattyacidsarerequired bythebodyfornormalfunction.
healthybitesNOVEMBER 2015
Don’t forget the most important meal of the day to keep fueled during the hustle and bustle of the holiday season! The ideal breakfast includes some whole grains packed with fiber, a good protein source and some fruit or vegetables for added vitamins and minerals.
‘ Tis the Season for Breakfast
Sinceeachofthesemacronutrients’effectonbloodsugarvaries,itisimportant
tohavebalanceinthefoodchoicesyoumakeatmealsandsnacks.Near-normal
bloodsugarlevelshelpyoufeelbetterandmayreduceorpreventcomplications
fromdiabetes.Aimtoalwayspairaproteinandcomplexcarbohydratetogether
atmealandsnacktimes.Proteinshelpwithsatietyandcarbohydrateshelp
increasebloodsugars.Forexample,agoodsnackwouldbewhole-graincrackers
(carb)andhummus(protein),orappleslices(carb)andpeanutbutter(protein).
In2010theUSDAintroducedMyPlateasthenewguidelineforpropernutritionandabalanceddietwhichshouldcontainproteins,carbohydratesandfats.Eachofthesemacronutrientsprovidesuswithenergyalongwithahostofothernutrients.
DIABETES-FRIENDLY FOODS FOR THE HOLIDAYSWithNovemberasNationalDiabetesMonth,itisagreattimetokeepinmindyourfriendsandfamilymemberswhohavediabeteswhenplanningyourholidayevent.YourHy-Veedietitianshavetipstohelpyouenjoyyourholidayfavoriteswhilekeepingbloodsugarstable.
•KeeptheMyPlate™methodinmindasyoufillyourplate;fillhalfyourplatewithnon- starchyvegetablesandfruitsandanotherquarterfullofleanproteins.
•Trytoavoidextrasauces,creamsandbutter,ifpossible.
•Startwithanutritiousbreakfastandincludeotherhealthfulsnacksduringtheday.
•Smallerplatescanhelpcontrolyourintakeaswellassurveyingyouroptionsfirst.
•Walkorbeactivewithyourfriendsandfamilymembersafteralargemeal.
Evenwiththebestofintentions,thingsdon’talwaysgoaccordingtoplan,sotryyourbestandrememberthattomorrowisanewday!
Ancient Grains are BackCheckoutafewoftheseancientgrainsforyournextmeal:
Kamut®-Greatadditiontosoups,pilafsandsalad
withmoreproteinandvitaminEthantraditional
wheat.
Farro –Checklabelstomakesureyougetwhole-
grainfarrotoreceiveallthewhole-grainbenefits.
Teff –Thiswholegrainisgluten-freeandcontains
moreironandcalciumthanothergrains.
Amaranth–Resemblinggrainsinnutritionanduse,
itisactuallyaseedandacompleteprotein.
Quinoa –Anothergrainthatservesasacomplete
proteinisquinoa.Itisgreatforariceorpasta
substituteandworkswellinsalads.
Tip: Useproductpackagingtosmoothyour
transitiontocookingwithancientgrains.Most
products’packageslistcookinginstructionsand
atried-and-true
recipe.
PRODUCT SPOTLIGHT
FLATOUT FOLDIT PROTEIN
• With10gramsproteinand7gramsfiberperartisanflatbread,youaresuretofeelfulllonger.
• Madewithquinoa,chia,amaranth,spelt,milletandsorghum,simplystuffandenjoythisancientgrainflatbread.
QUAKER SELECT STARTS SUPERGRAINS HONEY ALMOND HOT CEREAL• Startyourdayoffwithasupergrainhot
breakfastthatisagoodsourceoffiber,proteinandALAomega-3.
• Studieshaveshowneatingbreakfastaidsinmaintainingahealthyweight.
ThisnewsletterisbroughttoyoubyyourHy-VeeRegisteredDietitian. The information is not intended as medical advice. Please consult a medical professional for individual advice.
DIETITIAN RECIPE OF THE MONTH
Bulgur with Ginger and Orange
Serves4(3/4cupeach).
ALL YOU NEED
2oranges
2tspcanolaoil
2clovesgarlic,minced
2tbspmincedfreshginger
1cupbulgur,rinsed
2tspHy-Veebrownsugar
1/4tspsalt,ortotaste
1/3cupHy-Veesliveredalmonds
2/3cupchoppedscallions
1tbspreduced-sodiumsoysauce
ALL YOU DO1. Zest1orange;reservethezest.Juicebothoranges.Ifnecessary,add
enoughwatertothejuicetomeasure11/2cupstotal.
2.Heatoilinalargeheavysaucepanovermedium-highheat.Addgarlic
andginger;cook,stirring,untilfragrant,about30seconds.Addbulgur
andstirtocoat.Addtheorangejuice,brownsugarandsalt;bringtoa
simmer.Reduceheattomaintainagentlesimmer,coverandcookuntil
thebulguristenderandmostoftheliquidhasbeenabsorbed,15to25
minutes.
3.Meanwhile,toastalmondsinasmalldryskilletovermedium-lowheat,
stirringfrequently,untillightgoldenandfragrant,2to3minutes.
4.Addscallions,soysauceandthereservedorangezesttothebulgur;mix
gentlyandfluffwithafork.Servesprinkledwiththealmonds.
NutritionFactsperserving:234calories,7gfat,1gsaturatedfat,0mgcholesterol,295mgsodium,38gcarbohydrate,8gfiber,38gprotein.
Dailyvalues:45%vitaminC.
Source:adaptedfromEatingWell,Inc.
DIETITIAN PICK OF THE MONTH
Hy-Vee Select Sunrise Blend with Quinoa Flakes5 REASONS TO CHOOSE HY-VEE SELECT SUNRISE BLEND WITH QUINOA FLAKES:
Itisloadedwithancientgrainswhichbringsvariety,cultureand
nutritiontoyourtable.
ItcontainsquinoaandKamut®,twoancientgrainsthatprovide
moreproteinandvitaminEthanothergrains.
Itisveryversatile;startyourdaywithitasahotbreakfastor
serveitasadeliciousandnutritioussideforlunchordinner.
Thisisaquickcookingoptionthatcanmakedinnertimeeasier.
Injust20minutes,youhaveaheartysidedishorenjoyitasthe
mainprotein.
Itis100%wholegrain,whichprovidesthatbetter-for-you
nutritionthatcanfitintoanyone’sdiet.
HY-VEE CHEWY PROTEIN BARS
• Thisgranolabarwith10gramsproteinhelpsbalanceyourcarbohydrateintakeandmayaidinbloodsugarcontrol.
• Easytopackinyourbagforanin-betweenmealsnack-simplynutritiousanddelicious.
