EXAMPLE PAGE - GUIDE - BTU - Flipbook - Página 80
Checklist
for a Healthy
Breakfast Menu
Grain Products
Whole grain bread, bagels, tortillas and pita bread;
avoid cakes, croissants, doughnuts, pastries, cookies
and commercially made muffins
Whole grain cereal; choose one that is at least a “high
source” of fiber and compare labels to choose ones
that have less sugar
Oatmeal; serve plain oats, not the artificially flavored
and sweetened packages, and add flavor for a low
cost by incorporating raisins, cinnamon and
applesauce
Whole grain ingredients for recipes, such as
buckwheat for pancakes or quinoa for granola bars
Whole wheat flour for baking; in most recipes, you
can substitute half of the white flour with whole
wheat flour
BRIGHT IDEAS
•
Consumers can find out if a
product is made with whole grain
by reading the ingredient list on
the food label. Whole grain foods
will have the words "whole" or
"whole grain" followed by the
name of the grain as one of the
first ingredients. The beginning
of the list could say whole grain
wheat or whole grain oats.
•
ook at the ingredient list rather
L
than the colour of a food when
choosing whole grain foods. Some
brown bread, for example, is
simply white bread coloured with
molasses.
checklist
Vegetables and Fruit
Vegetables and fruit
every day
Leafy green vegetables
to add to smoothies
or omelettes
100% fruit juice; serve only
once per week and avoid
juice labelled as "fruit drink"
or "fruit punch"
Unsweetened frozen fruit
Canne d fruit packe d in fruit
juice; avoid fruit products
with "sugar" or "syrup" in the
ingred ient list
Low sodium or sodium-free
canne d vegetables; rinse and
drain canne d vegetables to
lower the sodium content
