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Healthy Kids Archives:
Whole Grains
The “Good-For-You” Food
Whole grains get two thumbs up from the United States Department of
Agriculture (USDA) and Department of Health and Human Services (DHHS)
who recently announced new guidelines for healthier lifestyles.
Dietary Guidelines for Americans 2005 provides information and
advice for choosing a nutritious diet. Among its recommendations is
to make the most of each calorie you consume, choosing
“good-for-you” foods, like whole grains.
During the no- or low-carb diet craze, many consumers blindly threw
all carbohydrates¬–both good and bad–out of their diet regime. Whole
grains are “good” carbs and fill an important dietary need. Unlike
refined grains which have had their germ and bran layers removed in
processing, whole grains retain their dietary fiber and play a key
role in keeping bodies healthy.
Studies have shown that whole grains may help reduce the risk of
developing many major diseases including heart disease, cholesterol,
diabetes, obesity and certain cancers. Whole grains are low glycemic
carbohydrates which means lower blood sugar and less insulin
production. Whole grains are a source of fiber, which grabs onto
toxins as it makes its way through the digestive system. And fiber
slows digestion making you feel fuller longer.
Today’s new health guidelines recommend at least half of your daily
intake of grains should com from whole grains; that is, try to eat
at least servings of whole grain products each day. If hunger
strikes and mealtime is hours away, grab a whole grain snack, like
popcorn, to stop those pangs while supplying your body with needed
nutrients.
Popcorn is a whole grain food which makes it a high-quality
carbohydrate source that is not only low in calories, but a good
source of fiber. This means it takes longer to chew and makes you
feel full longer. Compared to many snack foods, popcorn is low in
calories. Air-popped popcorn provides only 30 calories per cup. When
oil-popped. It contains only 55 calories. Even when drizzled lightly
with butter, it’s only 90 to 120 calories per cup.
Crunchy Popcorn Trail Mix
Yield: 9 servings
5 cups popped popcorn
3 cups whole grain oat cereal
1/3 cup raisins
1/3 cup peanuts (or other nuts)
1/3 cup sunflower seeds
1/4 cup (1/2 stick) butter or margarine
6 tablespoons brown sugar
2 tablespoons light corn syrup
Stir together popcorn, cereal, raisins and nuts in a large
mircowavable bowl; set aside
Combine butter, brown sugar and corn syrup in small saucepan. Heat
until boiling; cook for 3 minutes, stirring occasionally. Pour over
popcorn mixture, stirring to coat evenly.
Microwave 3-4 minutes, stirring and scraping bowl after each minute.
Spread onto greased cookie sheet; cool. Break into pieces and store
in airtight container.
Nutritional Information:
(Based on 1 serving)
Total Calories 230; Total Fat 13g; Cholesterol 15mg; Sodium 180mg;
Carbohydrate 27g; Fiber 3g; Sugars 13g; Protein 4g
Article courtesy of The Popcorn Board,
www.popcorn.org.
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