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Lesson 2

Lesson 2. Recommendations and Rationale. Recommendations. 6oz. of grains per day Examples: Breads , pastas, oatmeal, breakfast cereals, tortillas, and grits 1oz servings--. What do different servings look like?. What do different servings look like?.

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Lesson 2

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  1. Lesson 2 Recommendations and Rationale

  2. Recommendations • 6oz. of grains per day • Examples: • Breads, pastas, oatmeal, breakfast cereals, tortillas, and grits • 1oz servings--

  3. What do different servings look like? 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

  4. What’s the difference? • Serving size • Portion • Helping

  5. Portion Control • Portion control is a must! • Resist jumbo or supersized options • Resist eating everything on our plate

  6. How to Control your Portions • Eat all your favorite foods, but cut portions in half

  7. How to Control your Portions • Resist the “upsize” offer at fast food places.

  8. How to Control your Portions • Compare your portions to every day objects.

  9. Recommendations for Whole Grain • FDA recommends all grains be whole • Try to make at least ½ the intake of grains whole grains

  10. 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

  11. Fiber • Whole grains contain high amounts of fiber • Needed for weight maintenance and weight loss • FDA recommends 25-35 g/day

  12. I Need Something Quick! • Breakfast: • 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

  13. 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

  14. Nutrition Facts Label • Learn how to read the nutrition facts label • Can be a barrier

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

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