Recommendations and Rationale Lesson 2 Recommendations and Rationale In lesson two, we will start off by talking about general recommendations set by the FDA for the grains group.

Recommendations 6oz. of grains per day Examples: 1oz servings-- Breads, pastas, oatmeal, breakfast cereals, tortillas, and grits 1oz servings-- The recommendation si to take in 6oz. Of grains per day. Examples of foods from the grains group are breads, pastas, oatmeal, breakfast cereals, tortillas, and grits. To better help you visualize a 1oz. serving, think of 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, pasta, or cereal. All of these are equivalent to 1oz.

What do different servings look like? Serving size and the amount of food served vary greatly Pancakes: compact disc Cereal, rice, and pasta (cooked): baseball Muffin: large egg What do different servings look like? Serving sizes and the amount of food serve dto you can vary greatly. You may be served more than one serving at a meal. Different foods you may come across in the grains group are things like pancakes, cereal, rice, pasta, and muffins. 1 serving of pancakes looks like a compact disc, 1 serving of cereal, rice, and pasta (cooked) is about the size of a baseball, and 1 serving of a muffin is about the size of one large egg.

What’s the difference? Serving size Portion Helping Serving size, portion, and helping are all used when talking about food preparation. It is important to note the differences between them. Portions and servings can be used interchangeably, but helping is quite different. A helping can be any amount of food put on your plate. This may include 2 or 3 servings or portions which often leads to excess calorie intake.

Portion Control Portion control is a must! Resist jumbo or supersized options Resist eating everything on our plate Portion control is a major problem in our society today. With everything being jumbo or supersized, it is hard to know how much you should really be eating. It is also hard to resist eating everything on your plate, but if we want to stay healthy, maintain weight, or lose weight, it is a must.

How to Control your Portions Eat all your favorite foods, but cut portions in half Here are some suggestions to help you control your portions: Eat all your favorite foods but only half of them. You can do this at restaurants too. This will cut your calories in half.

How to Control your Portions Resist the “upsize” offer at fast food places. Resist the “upsize” offer at fast food places. Portions tend to be too large already little lone adding to it. Prepackage snacks yourself using proper serving sizes and that will help.

How to Control your Portions Compare your portions to every day objects. Compare your portions to everyday objects as suggested before. This should get you to visualize on your plate how much of the food you should really eat.

Recommendations for Whole Grain FDA recommends all grains be whole Try to make at least ½ the intake of grains whole grains In lesson one, we learned about the two types of grains in the grains group: refined and whole. The FDA would prefer that all grains in your diet be whole but if that is not possible, you should strive to make at least ½ whole.

How do I know if it Contains Whole Grains? Packages must use words like: Whole grain, whole wheat, whole oats, oatmeal, brown rice, wild rice, whole rye, whole grain corn, bulgar, or graham flour Advertising and the media can cause some confusion about whether or not a product contains whole grains. They will use terms like multi-grain or wheat on their packages but that does not meant the same thing as whole grain. To be classified in the whole grains category, it must have words like whole grain, whole wheat, whole oats, oatmeal, brown rice, wild rice, whole rye, whole grain corn, bulgar, or graham flour. Make sure your have read the labels on the products and searched for these words.

Fiber Whole grains contain high amounts of fiber Needed for weight maintenance and weight loss FDA recommends 25-35 g/day Fiber. The main reason FDA recommends whole grain is because of the high fiber content. Nutrition and health experts agree that when trying to maintain weight or lose weight, fiber is important. It helps you to feel full and stay full longer without providing any calories. Scientists also say fiber can decrease the risk for certain cancers, obesity, cardiovascular disease, and diabetes. The FDA recommends 25-35 g/day and eating whole grains is a great way to get them.

I Need Something Quick! Breakfast: Lunch: Dinner: Whole wheat toast, whole wheat bagels, or whole grain cereal Lunch: Whole wheat pasta or whole wheat tortillas Dinner: Whole grain or brown rice skillets, stir-fry, or casseroles There are a lot of great foods that contain whole grains. Some quick, easy ways to incorporate whole grains include: whole wheat toast, whole wheat bagels, or whole grain cereals for breakfast, whole wheat pasta and whole wheat tortillas for lunch, and whole grain or brown rice skillets, stir-fry, or casseroles for dinner. You can take your favorite foods and use whole grains to make them healthier.

Recommendations for Refined Grains Can be enriched but still lack fiber FDA prefers none in your diet but if not possible strive for less than ½ of total grains Examples: white flour, white bread, and white rice Some grains are refined as we talked about in lesson one. Refined grains can be confusing because some of them can be enriched where different nutrients that were removed during processing are added back in. This is good except, fiber is almost never added back in. The FDA prefers no refined grains be in your diet but if they must, make sure no more than ½ are. Examples would be: white flour, white bread, and white rice.

Nutrition Facts Label Learn how to read the nutrition facts label Can be a barrier Another important recommendation is to know how to read your nutrition facts label. This can sometimes cause a barrier to nutrition which we will discuss in lesson 3.

Congratulations! Lesson Complete! Please click the following link to complete the Post-test for this lesson. You will be evaluated on your results.