Post on 11-Jul-2020
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.