1/12 read Between The lines · 1. wash hands with warm water and soap. wash fresh vegetables before...
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JOB: ADHS 4322 NutNet Whole Grain 2012 Senior Bulletin TRIM SIZE: 17 x 11 + Bleed COLORS: 4C WHOLE BULLETIN Free East-to-Follow Recipe Inside GRAINS For more healthy tips and free recipes, call 1-800-695-3335 or visit EatWellBeWell.org. 100% whole grain bread This material was federally funded by USDA’s Supplemental Nutrition Assistance Program through the Arizona Nutrition Network. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. AzNN 1/12 Makes about 1 serving. Nutrition Facts per serving calories ................... 241 carbohydrates ....... 33 g protein .................... 10 g total fat .................... 7g saturated fat ............ 1g trans fat ................ 0.3 g cholesterol ......... 18 mg dietary fiber ............. 4g total sugars ............. 5g sodium.............. 355 mg calcium ............... 31 mg folate ................. 76 mcg iron ....................... 2 mg calories from fat ... 26% Cosmic Cucumber Wrap Ingredients 1 oz. lean ground beef 1 tablespoon chopped onion 1 cup shredded romaine lettuce ¼ cup diced fresh tomatoes ¼ cup diced cucumber 1 tablespoon fat-free ranch salad dressing 1 (8 inch) whole wheat tortilla Directions 1. Wash hands with warm water and soap. Wash fresh vegetables before preparing. 2. Brown ground beef (cook to 155˚ F) and onion in skillet over medium heat; drain excess fat. 3. Mix lettuce and tomato together with ground beef mixture. 4. Mix cucumber and salad dressing in a small bowl. 5. Place tortilla on a plate and spread with beef mixture. 6. Top with cucumber and salad dressing mixture and roll into a wrap. Serve immediately. Recipe is courtesy of Produce for Better Health Foundation (PBH) and Shoney’s, Inc. For more free recipes, visit EatWellBeWell.org or call 1-800-695-3335. Read Between The Lines Don’t forget to read the ingredients list! Make sure the first word listed is “whole” or look for “100% whole grain” on the nutrition label to ensure it’s a whole grain food. Even though the packaging might make claims like “100% wheat” or “multi-grain” and “made with whole grains,” that doesn’t mean it’s really a whole grain food. You always want to double-check the ingredients list if the label makes any of these claims. Whole Grain Goodness What is a whole grain? A “whole grain” means the entire grain, not just part of it. A whole grain has three parts and keeps all three parts, even after it is processed to make things like cereal, bread and flour. Whole grains give you lots of energy, too! Make Half Your Grains Whole Here are some simple ways to eat more whole grains: • Buy whole grain breads and whole wheat or soft corn tortillas. • Buy oatmeal or whole grain cereals made with whole oats or whole wheat. • Make healthy hamburgers by adding 1 cup of oatmeal and an egg to 2 pounds of ground turkey. • Use oatmeal, whole grain cracker crumbs or whole grain breadcrumbs when making meatballs or meatloaf. • Snack on popcorn. • Try brown rice in your stuffed peppers. • Whole grain pasta tastes great with tomato sauce – use it in spaghetti and lasagna! • Break whole grain pasta into tiny pieces and add it to your favorite soup. Bran Fiber Rich Endosperm Starchy Germ Heart Healthy
Transcript of 1/12 read Between The lines · 1. wash hands with warm water and soap. wash fresh vegetables before...
JOB: ADHS 4322 NutNet Whole Grain 2012 Senior Bulletin TRIM SIZE: 17 x 11 + Bleed COLORS: 4C
whole
BulletinFree east-to-Follow Recipe inside
grains
For more healthy tips and free recipes, call 1-800-695-3335
or visit eatWellBeWell.org.
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nutrition Factsperservingcalories...................241carbohydrates....... 33gprotein....................10gtotalfat.................... 7gsaturatedfat............ 1gtransfat................ 0.3gcholesterol......... 18mgdietaryfiber............. 4gtotalsugars............. 5gsodium.............. 355mgcalcium............... 31mgfolate.................76mcgiron....................... 2mgcaloriesfromfat... 26%
CosmicCucumberwrapingredients1oz.leangroundbeef1tablespoonchopped
onion1cupshreddedromaine
lettuce¼cupdicedfresh
tomatoes
¼cupdicedcucumber1tablespoonfat-free
ranchsaladdressing1(8inch)wholewheat
tortilla
Directions1.washhandswithwarmwaterandsoap.
washfreshvegetablesbeforepreparing.2.Browngroundbeef(cookto155˚F)
andonioninskilletovermediumheat;drainexcessfat.
3.Mixlettuceandtomatotogetherwithgroundbeefmixture.
4.Mixcucumberandsaladdressinginasmallbowl.
5.Placetortillaonaplateandspreadwithbeefmixture.
6.Topwithcucumberandsaladdressingmixtureandrollintoawrap.serveimmediately.
recipeiscourtesyofProduceforBetterhealthFoundation(PBh)andshoney’s,inc.
For more free recipes, visit eatWellBeWell.org or call 1-800-695-3335.
readBetweenThelinesDon’tforgettoreadtheingredientslist!Makesurethefirstwordlistedis“whole”orlookfor“100%wholegrain”onthenutritionlabeltoensureit’sawholegrainfood.eventhoughthepackagingmightmakeclaimslike“100%wheat”or“multi-grain”and“madewithwholegrains,”thatdoesn’tmeanit’sreallyawholegrainfood.Youalwayswanttodouble-checktheingredientslistifthelabelmakesanyoftheseclaims.
wholegraingoodness
whatisawholegrain?a“wholegrain”meanstheentiregrain,notjustpartofit.awholegrainhasthreepartsandkeepsallthreeparts,evenafteritisprocessedtomakethingslikecereal,breadandflour.wholegrainsgiveyoulotsofenergy,too!
MakehalfYourgrainswhole
herearesomesimplewaystoeatmorewholegrains:
•Buywholegrainbreadsandwholewheatorsoftcorntortillas.
•Buyoatmealorwholegraincerealsmadewithwholeoatsorwholewheat.
•Makehealthyhamburgersbyadding1cupofoatmealandaneggto2poundsofgroundturkey.
•Useoatmeal,wholegraincrackercrumbsorwholegrainbreadcrumbswhenmakingmeatballsormeatloaf.
•snackonpopcorn.
•Trybrownriceinyourstuffedpeppers.
•wholegrainpastatastesgreatwithtomatosauce–useitinspaghettiandlasagna!
•Breakwholegrainpastaintotinypiecesandaddittoyourfavoritesoup.
BranFiber Rich
endospermStarchy
germHeart Healthy
1porción.
información sobre nutriciónporporcióncalorías...................241carbohidratos........ 33gproteínas................10ggrasatotal............... 7ggrasasaturada........ 1ggrasaartificial...... 0.3gcolesterol........... 18mgfibraalimenticia...... 4gazúcartotal............. 5gsodio................. 355mgcalcio.................. 31mgácidofólico......... 76mghierro.................... 2mgcaloríasdegrasa.. 26%
“Burrito”dePepinoCósmicoingredientes1onzadecarnederes
molidasingrasa1cucharadadecebolla
picada1tazadelechugaromana
rallada¼detazadetomates
frescoscortadosencubos
¼detazadepepinoscortadosencubos
1cucharadadeaderezoparaensaladas“ranch”,descremado
1tortillaintegral(de8pulgadas)
Preparación1.láveselasmanosconaguatibiayjabón.
lavelasverdurasfrescasantesdeprepararlas.
2.Dorelacarnemolidaderesylacebolla(cocinea155˚F)enunasarténacalormediano;escurraelexcesodegrasa.
3.Mezclelalechugayeltomateconlamezcladecarnemolidaderes.
4.Mezcleelpepinoyeladerezoparaensaladasenunpequeñotazón.
5.Coloquelatortillaenunplatoyúntelaconlamezcladecarne.
6.Pongalamezcladepepinoyaderezoparaensaladayenvuélvalo(comounburrito).sirvainmediatamente.
recetacortesíadeProduceforBetterhealthFoundation(PBh)yshoney’s,inc.
Para más recetas gratis, visite ComeSanoViveMejor.org o llame al 1-800-695-3335.
JOB: ADHS 4322 NutNet Whole Grain 2012 Senior Bulletin TRIM SIZE: 17 x 11 + Bleed COLORS: 4C
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1-800-695-3335 o visite ComeSanoViveMejor.org.
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