The Perfect Ingredients
Stir Fry 4 carrots
2 red peppers
Made by Deliciously Ella;
12 mushrooms
* changed by Diana Guerra and Emily
1 handful broccoli*
Hulse
1 bag spinach
2 cups brown rice*
Serves 2
3 tablespoons soy sauce
3 tablespoons tahini
1 tablespoon dried herbs
1 lemon
1 tablespoon olive oil*
1 pinch salt
Directions
1. Peel carrots and slice into thin rounds. Next, chop broccoli into roughly
three parts. Then, place both in a large pan with olive oil.
2. Start to cook them while you cut mushrooms into quarters and red
pepper into small cubes.
3. Place them in pan.
4. Next, cook brown rice accordingly.
5. Once brown rice is cooked, stir the spinach into the stir fry. Add soy
sauce, tahini, lemon juice, herbs and salt.
6. Drain the brown rice and stir in. Enjoy your meal!
Grains
Refined grains... Whole grains...
are processed to improve shelf life contain all three parts of the gran
lose necessary fiber, iron, and B vitamins can reduce the risk of stroke, type 2 diabetes,
and heart disease
Bagels, cornbread, couscous, crackers, Brown rice, quinoa, corn, millet, rye, whole
English muffins, flour tortillas, pancakes, wheat, wild rice, barley, buckwheat,
pretzels, pita bread, pasta, corn flakes, sorghum, 100% whole wheat bread, 100%
French bread, pizza crust, rice cakes whole wheat pasta
Try to make at least half of your grains whole grains
Adult females need 5 to 6 ounce equivalents or 130 grams grains per day.
Adult males need 6 to 8 ounce equivalents or 130 grams grains per day.
Adults need 25 g fiber per day.
The fiber found in whole grains...
is a type of carbohydrate unlike others; it is not digested
can help lower bad cholesterol in blood
makes us feel full for a long time
can help calm blood glucose spikes and and falls
How to Find Whole Grains on the Food Label
First, look to the list of ingredients on the food you will buy or eat
Next, look for words that tell if a food is or is not a whole grain
Wheat
Whole grain [name of grain]
Enriched flour
100% whole wheat
Multigrain
100% whole [name of grain]
Bran
Brown rice
Wheatgerm
Oats, oatmeal
Organic flour
Wheatberries
Follow all instructions to cook your whole grains
Protein
Serves as building blocks for body parts like muscle, bone, blood, skin, hormones, and
immunity
Helps the body use energy, carry oxygen in the blood, and form red blood cells
May reduce the risk of heart disease
Males need 5.5 to 6.5 oz Females need 5.0 to 5.5 oz
equivalents or 56 grams per day equivalents or 46 grams per day
Fat
Unsaturated fats are Saturated fats are solid Trans fats are from the
liquid at room at room temperature and hydrogenation. They
temperature and found found in animal lower good cholesterol
in plants. They can help products. Try to choose and raise bad
blood cholesterol and foods with saturated fats cholesterol, and
heart disease. less often than foods contribute to body
with unsaturated fats. inflammation.
BEST FOODS OK FOODS WORST FOODS
Chicken Lean red meat Margarine
Nuts Milk Vegetable shortening
Flaxseeds Coconut oil Fried foods
Fish Eggs Microwave popcorn
Avocados Cheeses Cookies
Beans Pork Crackers
Olive oil Turkey Muffins
Tofu or soybeans Frozen meals
Try to eat less than 10% of all calories per day from saturated fats
Fruits
Found fresh or frozen, canned, dried, mashed, cut, pureed, or whole
Are low in fat, salt, and calories and does not have cholesterol
Has vitamin C, folate, potassium, and fiber
Eat all colors: red, orange, yellow, green, blue, purple, and white
Strawberry, cherry, apple, watermelon, cranberries, orange, peach,
papaya, pineapple, lemon, pear, lime, grapes, blueberries, blackberries,
plum, banana, and more
Females need 1.5 to 2 cups of fruit per day and males need 2 cups of fruit per day
Vegetables
Found raw or cooked, fresh or frozen, canned, dehydrated, dried, mashed, cut, or
whole
Helps heart disease, obesity, type 2 diabetes, kidney stones, and bone loss
Can lower the risk of disease while supporting skin, eyes, and healing cuts and wounds
Eat all colors: red, orange, yellow, green, blue, purple, and white
Red pepper, tomato, beets, pumpkin, sweet potato, spaghetti squash,
spinach, broccoli, green beans, peas, eg plant, garlic, mushroom, onion,
potato, and more
Females need 2.5 cups of veggies per day and males need 3 cups of veggies per day
