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.