Folic Acid Fortified breakfast cereal Asparagus Spinach Fortified Bread Orange Juice

Iron Red meat Egg yolks Beans, lentils, soybeans Enriched breakfast cereals

Calcium Lowfat and nonfat milk, cheese and yogurt Fortified soymilk Fortified cereals Sardines

Vitamin D Fortified milk Egg yolks Canned salmon and tuna Fortified orange juice

Important For: Preventing birth defects of your baby’s brain and spinal cord

Important For: Growing new red blood cells during pregnancy Healthy brain development in your baby

Important For: Healthy, strong bones and teeth for you and your baby Normal heartbeat and blood clotting

Important For: A strong immune system Healthy , strong bones and teeth for you and your baby

Healthy You and Baby, Too Folic Acid

Iron

Helps prevent birth defects of your baby’s brain and spinal cord Fortified breakfast cereal Asparagus

Growing new red blood cells during pregnancy Healthy brain development in your baby Red meat

Spinach

Egg yolks

Orange juice

Beans, lentils, soybeans Enriched breakfast cereals

Calcium

Nutrient Needs

Healthy, strong bones and teeth for you and your baby Normal heartbeat and blood clotting

Vitamin D

A strong immune system Healthy, strong bones and teeth for you and your baby Fortified milk

Lowfat and nonfat milk, cheese and yogurt

Egg yolk

Fortified soymilk

Fortified orange juice

Canned salmon and tuna

Fortified cereals Sardines

Kansas State University Agricultural Experiment Station and Cooperative Extension Service K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension Work, Acts of May 8 and June 30, 1914, as amended. Kansas State University, County Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, John D. Floros, Director.

Healthy You and Baby, Too

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP) through a contract awarded by the Kansas Department for Children and Families. USDA is an equal opportunity employer and provider. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more call 1-800-221-5689.

Notable Nutrients

EATING SMART AT HOME

Choosing More Fruits and Vegetables REMEMBER TO EAT ALL YOUR COLORS

RED

YELLOW/ ORANGE

GREEN

BLUE/ PURPLE

WHITE

• Keep a bowl of fruit on the counter. • Make fruit smoothies for a quick breakfast or snack. • Top baked potatoes with salsa. • Keep baby carrots or other ready-to-eat vegetables on hand. • Add corn, carrots, peas, sweet potatoes, or beans to soups and stews. • Top sandwiches with lettuce, tomato, and other vegetables. • Add bananas or berries to cereal or yogurt. • Add peppers, onions, or other vegetables to spaghetti sauce. • Make a stir-fry, experiment with different vegetables or use what you have on hand. • It all counts—fresh, frozen, canned, dried and 100% juice.

PAD02-E / Rev 09/11

Choosing More Fruits and Vegetables

SUPER STIR-FRY Choose 5 vegetables (1/2 cup of each)

Makes 2 servings Serving Size: 1 cup

• Onion • Broccoli • Celery

• Carrots • Peppers • Mushrooms

• Squash • Zucchini • Cauliflower

Choose 1 starch 1 cup per person (cooked according to package directions) • Brown rice • White rice

• Whole-wheat spaghetti noodles • Rice noodles

Directions

Eat Smart Nutrition information Per Serving

280 calories Total Fat Saturated Fat Protein Total Carbohydrate Dietary Fiber Sodium

2g 0g 7g 58 g 7g 65 mg

Excellent Source of Vitamin A Excellent Source of Vitamin C Recipe analyzed using onions, red pepper, broccoli, celery and carrots.

1. Wash and chop selected vegetables into small evenly sized pieces. You may cut them into circles, strips or cubes as desired. A variety of shapes will make the stir-fry more pleasing to the eye. 2. Make stir-fry sauce (recipe below). Set aside.  3. Heat a small amount (1 tablespoon or less) of vegetable oil over high heat in 10-inch frying pan, electric skillet or wok. 4. Keeping the heat high, add vegetables to the pan in order of firmness— harder foods first and ending with the softest foods. 5. Toss vegetables to keep from sticking until they are cooked. When stirfrying, vegetables should still be crisp and retain their bright color. 6. Add sauce to taste (about 1/4 cup). Stir-fry until all vegetables are thoroughly coated. 7. Serve with starch of choice.

STIR-FRY SAUCE • 2 tablespoons sodium-free beef bouillon • 2 teaspoons apple cider vinegar • 1 teaspoon molasses • 1/8 teaspoon ground ginger • 1 teaspoon garlic powder • dash pepper • 2 tablespoons cornstarch • 1 1⁄ 2 cups cool water

Directions 1. Mix first six ingredients together in a small saucepan. Bring to a boil and simmer gently for 5 minutes. 2. Combine cornstarch and water. 3. Stir in bouillon mixture. The cornstarch will settle to the bottom so stir again before adding sauce to stir-fry.

HAVE A FAMILY PARADE Have everyone get in a line and have a fun family parade. You can march, bounce, and skip along your parade routes through your house or out in the yard. What day this week will you and your family have a parade? www.pedbikeimages.org/Dan Burden

Move More

Prevent Iron deficiency in children X Give infants breast milk or iron-fortified formula the entire first year. X Feed iron-fortified infant cereal the first year. X Serve children iron-rich foods for snacks and meals. X Serve a Vitamin C rich food at mealtime every day. It helps your body use the iron in foods.

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP) through a contract awarded by the Kansas Department for Children and Families. USDA is an equal opportunity employer and provider. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more call 1-800-221-5689.

Best sources of Iron

Why do we need iron?

X Red meats, like liver, ground beef and pork chops

X Iron takes oxygen to our body cells where it is used to produce energy.

X Chicken, turkey and tuna X Cooked dried beans and peas, refried beans, kidney beans, baked beans and lima beans X Enriched or whole grain breads and cereals, iron-fortified cereals, rice, whole wheat bread, pasta, bran muffins, oatmeal X Other foods: blackstrap molasses, peanut butter, spinach, raisins, baked potato with skin, broccoli

To boost your iron, combine iron-rich foods with Vitamin C foods such as: X Iron fortified cereals and orange juice X Bean and beef taco topped with tomato and salsa X Chicken casserole with broccoli X Baked beans, biscuits and cole slaw

X

A tip for getting more iron Cooking in cast iron pans increases the iron content of food.

X Iron helps protect us from infection. X Children who don’t get enough iron may learn slowly. X Babies and children need extra iron to help them grow.

What if we don’t get enough iron? X We could become anemic and feel weak, tired or run down.

Who needs iron the most?

Best sources of calcium

Look inside for some calcium building ideas! Other sources of calcium

• chocolate milk

• dark green leafy vegetables

• sardines



• salmon

• calcium fortified food like fruit juice and breakfast cereals • tofu made with calcium

See back panel for best sources of calcium

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP) through a contract awarded by the Kansas Department for Children and Families. USDA is an equal opportunity employer and provider. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more call 1-800-221-5689.

Ways to INCREASE your CALCIUM

Add cheese to casseroles, burgers or sandwiches

Top a baked potato with cottage cheese or shredded cheddar cheese Drink milk with meals & snacks

Sprinkle cheese on salad or top with cottage cheese

Make soups and hot cereals with milk

Add nonfat dry milk to recipes like casseroles and baked goods Eat a carton of yogurt for breakfast, lunch or as a quick snack AND use plain yogurt to replace mayonnaise in salad dressings or sour cream on baked potatoes

Snack on cheese with whole wheat crackers or fruit

Vitamin D: From Sunshine to Supplements

Kansas State University Agricultural Experiment Station and Cooperative Extension Service

Vitamin D, the “sunshine vitamin,” is known for its role in building and maintaining strong bones. But nutrition science is still unfolding, and many studies are now looking at vitamin D’s role in health and disease prevention. At the same time, current research shows that more than three out of every four Americans have inadequate vitamin D levels. Vitamin D is unique among vitamins because it is made in the human body when skin is exposed to ultraviolet (UV) light in the sun’s rays. We get vitamin D from very few foods. Naturally occurring vitamin D is found in: • certain yeasts and plants • oily fish – mackerel, tuna, sardines, salmon, and cod-liver oil Smaller amounts of vitamin D are found in beef liver and egg yolks. Fortified foods are major dietary contributors of vitamin D: • milk • butter • some ready-to-eat cereals, bread, yogurt, and orange juice Many vitamin supplements contain vitamin D, either as a single nutrient or as part of a multiple vitamin pill. International Units — the unit of measure for vitamin D and other nutrients.

The sun’s role Humans make vitamin D in their skin in the presence of sunlight. Five to 30 minutes of direct summer sun exposure twice a week is equal to a lightskinned person taking 20,000 IU of vitamin D orally. Throughout the history of human life, vitamin D needs have been met by the sun. Humans typically obtain 90 percent of their vitamin D from sunlight. Over time, however, many things have changed the body’s ability to produce enough vitamin D.

Factors affecting vitamin D levels

Indoor living — The benefits from access to sunlight and its vitamin D-producing effects have greatly decreased as smog, the shade of tall buildings, and indoor work and play decrease regular access to the sun.

Fact Sheet

Sandy Procter, Human Nutrition Specialist and Registered Dietitian

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Sunscreen — Wearing sunscreen to protect from overexposure to the sun’s harmful rays is an important health precaution. However, sunscreen blocks the body’s ability to make vitamin D. Season and latitude — Winter sunlight (from December to February in Kansas) is too indirect for vitamin D formation in most of the middle and northern United States. UV exposure is strongest in areas at or near the equator. Stored levels of vitamin D drop during winter months, and experts believe immunity drops as a result. This could explain why winter is “cold and flu” season. Overweight/obesity — Body fat interferes with how vitamin D is formed and stored in the body. Persons who are obese (BMI of 30 or greater) are more likely to be deficient of vitamin D than persons with a lower BMI, because the vitamin is “trapped” in fat stores and unavailable for the body’s use. Age — As people age (50 and older), they are less able to produce vitamin D due to lower levels of pre-vitamin D in the skin. Skin color — Persons with dark skin produce vitamin D at a lower rate than persons with lighter skin because of more pigment, melanin, in dark skin. Research is examining if this could explain why certain illnesses, such as high blood pressure or end-stage renal disease, strike nonHispanic black persons more frequently than other racial groups. Breastfeeding — Infant vitamin D requirements cannot typically be met

Oily fish, such as salmon, is a source of vitamin D.

by human milk alone. Breast milk varies in the amount of vitamin D it contains, but experts believe this is due to low levels of vitamin D in the mother, which lead to low levels of vitamin D in her breast milk. A recent increase in nutritional rickets, especially in African American infants and children, led the American Academy of Pediatrics to recommend 400 IU of vitamin D each day, beginning at birth to age 1. This doubling of previous recommended intake levels for infants was implemented to combat rickets – the classic vitamin D deficiency disease.

Why the interest in vitamin D? In addition to its vital role in bone health, vitamin D continues to be studied for a wide variety of possible health benefits. As a hormone, vitamin D binds to receptor cells in the body, which in turn have the ability to control a far-reaching range of hormone and gene-expressing processes. These processes influence a vast number of the body’s health responses. Here are some current areas of vitamin D research:

Vitamin D and immunity — Vitamin D plays an important role in keeping the body’s immune system healthy. If the body is low on vitamin D, scientists believe it is less able to fight off infections and diseases. Adequate vitamin D is needed to prevent autoimmunity — The abnormal response of the immune system that causes the body to attack its own cells and tissues. Research focuses on the role of vitamin D deficiency in several autoimmune diseases, including rheumatoid arthritis and multiple sclerosis. Vitamin D and cancer — Vitamin D regulates a number of genes in several cancers, including prostate, colon, and breast cancers. Other studies appear to suggest that low levels of the vitamin may not only affect the outcome of a cancer diagnosis, but may even play a role in the cause of certain cancers. Vitamin D and diabetes — Adequate vitamin D appears to play an important role in improving the body’s sensitivity to insulin, thereby lowering the risk of diabetes. Not only may vitamin D prevent or delay the onset of diabetes, recent research also shows that vitamin D may reduce complications for those already diagnosed.

How much vitamin D do people need?

Vitamin D is required throughout life, from before birth through old age. New daily recommendations are: • Infants to age 1: 400 IU • Children 1 to 18 years: 600 IU • Adults age 19 to 70: 600 IU • Adults age 71+: 800 IU

Tolerable upper levels of intake — The upper levels of vitamin D are at the high end of the safety scale and should not be misunderstood as amounts people need or should try to consume. The Institute of Medicine encourages adults to stay below 4000 IU per day, from both food and supplements, to avoid the risk of harm.

Self-help steps to boost vitamin D levels

What can you do to protect your health and avoid vitamin D deficiency? Some tips for self care. Talk to your doc. Many health-care providers recommend a simple lab test to determine vitamin D level. Your doctor can determine if vitamin D supplements are right for you. Let the sun shine! While moderate exposure to sun is an ideal way to increase vitamin D levels for many people, too much unprotected sun exposure is known to lead to skin cancer. Experts in vitamin D research believe five to 30 minutes, twice a week, of direct sun on exposed skin without sunscreen allows lightskinned persons to manufacture ample vitamin D. Persons with dark skin may require up to three times as much sun exposure. Ask your healthcare provider how much sunlight exposure is right for you. Focus on food. The foods listed on page 1 are natural and fortified sources of vitamin D. Read the Nutrition Facts label. If vitamin D is added to a food, you will see it on the label. Mind your meds. Several medications have the potential to increase the

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destruction of vitamin D in the body. These include corticosteroids such as prednisone, which impairs vitamin D metabolism. The weight-loss drug orlistat (brand names Xenical and alli) , and the cholesterol-lowering drug cholestyramine (brand names Questran, LoCholest, and Prevalite) can reduce vitamin D absorption. Individuals taking these medications should discuss vitamin D levels and intake with their health-care provider. Research will be ongoing to determine the optimal amount of vitamin D needed. Vitamin D will remain in the news. The Institute of Medicine committee assessing Dietary Reference Intakes (DRIs) released results of their report on vitamin D recommendations in November 2010.

Author

Sandy Procter, Ph.D., RD, LD 204 Justin Hall Manhattan, KS 66506 [email protected]

Acknowledgements Special thanks to Denis Medeiros, Ph.D., RD, and Lisa J. Martin, MPH, RD, for reviewing this lesson.

References and Resources Office of Dietary Supplements. National Institutes of Health. Dietary supplement fact sheet: Vitamin D. Updated 12/11/08. Retrieved October 15, 2009, from http://ods.od.nih.gov/factsheets/VitaminD_pf.asp

Wagner C.L., Taylor S.N., Hollis, B.W. (2008). “Does vitamin D make the world go ‘round’?” Breastfeeding Medicine 3 (4), 239-250. Wagner C.L., Greer, F.R., Section on Breastfeeding and Committee on Nutrition (2008). “Prevention of rickets and vitamin D deficiency in infants, children, and adolescents.” Pediatrics 122(5), 1142-1152.

Linus Pauling Institute, Micronutrient Research for Optimum Health. (2008, January). “Vitamin D.” Retrieved Nov, 17, 2009, from http://lpi.oregonstate.edu/ infocenter/vitamins/vitaminD University of California-Riverside (1999). History of vitamin D. Retrieved October 13, 2009, from http:// vitamind.ucr.edu/history.html

Vitamin D Council. Understanding vitamin D cholecalciferol. Retrieved January 13, 2010, from http://www. vitamindcouncil.org

Institute of Medicine of the National Academies (2010). Report brief. Dietary reference intakes for calcium and vitamin D. Retrieved November 30, 2010, from http://www.iom.edu

Brand names appearing in this publication are for product identification purposes only. No endorsement is intended, nor is criticism implied of similar products not mentioned. Publications from Kansas State University are available on the World Wide Web at: www.ksre.ksu.edu Publications are reviewed or revised annually by appropriate faculty to reflect current research and practice. Date shown is that of publication or last revision. Contents of this publication may be freely reproduced for educational purposes. All other rights reserved. In each case, credit Sandy Procter, Vitamin D: From Sunshine to Supplements, Fact Sheet, Kansas State University, December 2010.

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Kansas State University Agricultural Experiment Station and Cooperative Extension Service MF2927 (Rev.) December 2010 K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension Work, Acts of May 8 and June 30, 1914, as amended. Kansas State University, County Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, Gary Pierzynski, Interim Director.

Why Drink Water? It has no calories It is low in sodium It has no fat It has no cholesterol It’s the best fluid for our body It just tastes good!

Why We Need to Drink Water Keeps body temperature even Helps nutrients to travel to all organs Helps with digestion Transports oxygen to cells Removes waste Protects our joints and organs

What Happens if We Don’t Drink Enough Water?

Headache Dizziness Fatigue Depression Confusion Constipation Muscle cramping and loss of coordination

Tap Water or Bottled Water?

Both are safe to drink Bottled water costs more Most drinking water in the United States comes right from the tap Many bottled waters do not contain fluoride which is added to tap water to promote bone and dental health

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP) through a contract awarded by the Kansas Department for Children and Families. USDA is an equal opportunity employer and provider. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more call 1-800-221-5689.

Think to Drink!

Your body is 60% to 70% water! Blood is mostly water; muscles, lungs and brain all contain large amounts of water. The average adult loses about 2 1/2 quarts (10 cups) of fluids daily just by sweating, breathing, urinating and eliminating other body wastes.

Every part of your body needs water to work properly!

Food provides some water, but

drinking at least 6 to 8 cups daily is important. Other fluids can come from foods and beverages with a high water content, such as milk, fruit juice, fruits and vegetables, soups and broths.

Think to Drink 6 to 8 cups every day!

Children Need to Drink Water

Kids should be watched closely, especially during warmer months. They forget to drink when they are playing and need to be reminded to drink water. Using their muscles causes them to lose water through sweat so they need to take a water break every 15 minutes. Germs are spread by sharing a water bottle. Each child should have his own water bottle or cup. Offer a drink of water – don’t wait for thirst!

Older Adults Are Especially at Risk

Older adults may forget to drink enough liquid because they don’t feel thirsty. They need to pay attention to the amount of water they drink each day. Dehydration (not enough water) is one of the most frequent reasons people over 65 years of age go to the hospital.

Two Kinds of Water Bottles Clear plastic bottles Thick plastic jugs and mugs

Plastic bottles filled with water or juice and purchased from the store are safe to reuse if they are thoroughly cleaned and dried between uses. Thick plastic bottles sold as beverage containers are a good choice for a reusable beverage bottle. They have straight sides and are made of a stronger plastic to help them survive extended wear and tear. It is important to clean the bottles frequently. Here are some tips:

Wash the bottle each day with soap and hot water, drain and let dry overnight. l

Sanitize the bottle weekly with a bleach solution of 1 teaspoon household bleach to 1 gallon water and allow bottle to air dry. l

18 Ways to Increase Fiber

Check at least ONE box to do today!

9 Add extra vegetables, cooked beans or lentils to soups, salads and casseroles.

9 Leave the peeler in the drawer when preparing apple and pear snacks and potatoes.

9 Add cooked beans to casseroles, pizza, and sandwiches.

9 Look for the words “high in fiber” and “good source of fiber” on labels.

9 Shred carrots on top of a salad.

9 Buy 100% whole-grain breads, crackers, noodles and pasta. 9 Choose bran cereal or oatmeal for breakfast. 9 Try brown rice instead of white rice. 9 Choose a fruit or veggie snack each day.

9 Add dried fruits to cereal, breads, cookies and salads. 9 Fill tacos with canned pinto beans. 9 Use legumes as a meat substitute in chili, meat loaf, soups and casseroles.

• fruits • vegetables • legumes

9 Mix dried fruit, nuts and bite size whole grain cereal for a snack.

• whole grains

9 Choose whole foods instead of processed ones.

• nuts and seeds

9 Substitute half whole-wheat flour for half the white flour in recipes.

(continued on back)

A great carbohydrate!

9 Eat sliced berries with angel food cake or yogurt.

9 Sprinkle wheat germ on top of casseroles.

9 Buy fresh, frozen or canned fruits which are higher in fiber than juice.

Fiber

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP) through a contract awarded by the Kansas Department for Children and Families. USDA is an equal opportunity employer and provider. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more call 1-800-221-5689.

Eat a variety every day!

Legumes (LEG Yooms) — What are they?

Circle the food with more fiber: 1 medium unpeeled apple

or

1/2 cup applesauce

Legumes are seeds or pods that are an excellent source of fiber, such as:

1/2 cup mashed potatoes

or

1 baked potato with skin

1 carrot stick

or

1 bread stick

1/2 cup brown rice

or

1/2 cup white rice

1/2 cup strawberries

or

1/2 cup grapes

1/3 cup cornflakes

or

1/3 cup bran flakes

1 ounce cheese

or

1/2 cup peanuts

1/2 cup spinach

or

1/2 cup peas

• garbanzo beans (chickpeas) • black-eyed peas • baked beans • kidney beans • lentils • navy beans • soybeans

(answers at bottom)

Fiber Finder—How much fiber do I need? It depends on your age and gender.

• Helps prevent constipation. • Helps lower cholesterol. • Lowers risk for developing diabetes. • Helps prevent some cancers. • Helps control weight—you feel full longer!

Fiber-rich foods are healthy! • Eat whole fruit rather than drinking juice. • Make half your grains whole. • Eat more fruits and vegetables. • Try legumes several times each week. • Eat popcorn, nuts or seeds as snacks.

Boys Girls Men Women Pregnant and breast-feeding women Men Women

1-3 years 4-8 years 9-13 years 9-13 years up to age 50 up to age 50

19g daily 25g daily 31g daily 26g daily 38g daily 25g daily

over 51 years over 51 years

slightly more 30g daily 21g daily

Caution:

Increase fiber slowly and drink plenty of water to reduce intestinal gas. Too much fiber for young children may take away their appetite for other nutritional foods.

Good news:

Fiber acts like a large sponge in the colon. It holds water as it keeps waste moving along. Remember to drink enough fluids so fiber can do it’s job. You don’t need to eat huge amounts of whole grains, fruits, vegetables and legumes to meet your daily fiber needs. Just follow MyPyramid and your everyday meals and snacks can meet your fiber needs. Answers to food with more fiber: unpeeled apple, baked potato with skin, carrot, brown rice, strawberries, bran flakes, peanuts, peas

Why should I eat more fiber?

Children

10 tips

Nutrition

Education Series

make half your grains whole

10 tips to help you eat whole grains

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.

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make simple switches

To make half your grains whole grains, substitute a whole-grain product for a refined-grain product. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.

whole grains can be healthy snacks

Popcorn, a whole grain, can be a healthy snack. Make it with little or no added salt or butter. Also, try 100% whole-wheat or rye crackers.

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save some time

Cook extra bulgur or barley when you have time. Freeze half to heat and serve later as a quick side dish.



mix it up with whole grains

Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf.

try whole-wheat versions

For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes, and whole-wheat macaroni in macaroni and cheese.

Center for Nutrition Policy and Promotion

bake up some whole-grain goodness

Experiment by substituting buckwheat, millet, or oat flour for up to half of the flour in pancake, waffle, muffin, or other flour-based recipes. They may need a bit more leavening in order to rise.

be a good role model for children

Set a good example for children by serving and eating whole grains every day with meals or as snacks.

check the label for fiber

Use the Nutrition Facts label to check the fiber content of whole-grain foods. Good sources of fiber contain 10% to 19% of the Daily Value; excellent sources contain 20% or more.

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know what to look for on the ingredients list

Read the ingredients list and choose products that name a wholegrain ingredient first on the list. Look for “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “whole-grain cornmeal,” “whole oats,” “whole rye,” or “wild rice.”

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be a smart shopper

The color of a food is not an indication that it is a whole-grain food. Foods labeled as “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products, and may not contain any whole grain. DG TipSheet No. 4 June 2011

Go to www.ChooseMyPlate.gov for more information.

USDA is an equal opportunity provider and employer.

Greetings from the Family Nutrition Program! This is just one part in a series about MyPyramid which you can find at http://www.mypyramid.gov/tips_resources/tentips.html. Post the Tips for Eating Whole Grains on your refrigerator for easy-to-follow suggestions.

Make Half Your Grains Whole Try this simple recipe for Swiss Oatmeal. You’ll be on your way to making half your grains whole. More easy recipes can be found at www.kidsacookin.ksu.edu.

Swiss Oatmeal

Makes 8 – 1/2 cup servings 2 cups quick oats 2 cups low-fat vanilla yogurt 1 (16-ounce) can crushed pineapple in unsweetened juice 1/2 cup chopped walnuts or pecans 1/2 teaspoon cinnamon, optional 1. In a large bowl, combine ingredients and mix well. 2. Eat right away or refrigerate for later. Nutrition Facts: One serving provides 220 calories, 7mg total fat, 5mg cholesterol, 45mg sodium, 33g total carbohydrate

On the other side you will find 10 tips to Help You Eat Whole Grains. MyPyramid says to make half your grains whole for a healthy diet. Choose a change you can make today and move toward a healthier you.

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP) through a contract awarded by the Kansas Department for Children and Families. USDA is an equal opportunity employer and provider. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more call 1-800-221-5689.