UNIVERSITY of ARKANSAS

PAT WALKER HEALTH CENTER

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Book 1 - Puzzle 14 Information Sheet and Solution

Tips to a Healthier You

Whole grains:

To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.

Choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list: brown rice, bulgur, whole oats, whole wheat.

Foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products.

Mix up your veggie intake: Try a main dish salad for lunch. Go light on the salad dressing.

Include a green salad with your dinner every night.

Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Include chopped vegetables in pasta sauce or lasagna. Or pack them in individual bags to grab as a snack, such as celery and carrots.

Vegetarian pizzaOrder a veggie pizza with toppings like mushrooms, green peppers, and onions, and ask for extra veggies.

Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients, and texture.

Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Fun with Fruit: Potassium rich icon

Make most of your choices whole or cut-up fruit rather than juice, for the benefits dietary fiber provides.

Select fruits with more potassium often, such as bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.

When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Vary your fruit choices. Fruits differ in nutrient content. Choose grapes, apples, oranges for variety.

Calcium is Yummy: Include milk as a beverage at meals. Choose fat-free or low-fat milk.

If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories. Try reduced fat (2%), then low-fat (1%), and finally fat-free (skim).

If you drink cappuccinos or lattes—ask for them with fat-free (skim) milk.

Add fat-free or low-fat milk instead of water to oatmeal and hot cereals

Choose Lean Protein: The leanest meats include pork loin, tenderloin, center loin, and ham, extra lean ground beef, boneless skinless chicken breasts and turkey cutlets.

MeatsThe label should say at least “90% lean”. You may be able to find ground beef that is 93% or 95% lean.

Buy skinless chicken parts, or take off the skin before cooking.

Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon meats with more fat, such as regular bologna or salami.

Remember: You are not counting calories, you are watching your food intake and noticing what makes you FEEL good and healthy.

For more information go to www.mypyramid.gov

Puzzle 14 Solution

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