Color Your Plate

A well-rounded diet is important in every aspect of health.  A key part of this well-rounded diet is color! A rainbow of fruits and vegetables can provide nutrients and phytonutrients.

What Colors Are On Your Plate?

White or Wheat?

You walk up to order a sandwich and the first question you're asked: White or Wheat?
You think about it for a second and you know you should choose wheat, but do you really know why?

Whole Grains

A whole grain contains the entire grain including bran, germ and endosperm.

As opposed to a refined grain where the bran and germ are removed.

Where can you find whole grains?

• Whole-wheat flour
• Brown rice
• Oatmeal

Just to name a few.

Why Whole Grains?

So many reasons!  Whole grains are an excellent source of fiber in your diet. Fiber can help you feel full with fewer calories than other options. Dietary fiber keeps your heart healthy! Whole grains are packed with vitamins and minerals. 

How much should I have in a day?

That question depends on your age, gender and calorie needs.  The American Heart Association recommends 6-8 servings of grains per day for a person consuming 2000 calories/day with at least half of those servings as whole grains.

What does a serving look like?

1 slice of whole-grain bread

about 1 cup of cereal

1/2 cup cooked brown rice or whole-wheat pasta

5 whole-grain crackers

3 cups popped popcorn

So when the question is White or Wheat?  Spring for the wheat, it will keep you full longer and your heart will thank you later.

----------------

Resource: The American Heart Association

Mix In Minerals

Now that you've got vitamins down and are thinking about including them in meals/snacks.  Let's mix in some minerals!

What Are They?

• Minerals are substances that are a part of many cells, including (but not limited to) the hard stuff: bone, teeth, and nails. They are also part of enzymes, and trigger reactions in the body.  Also they are invloved in fluid balance, muscle contractions and nerve impulses.

What Are Some Specifics?

• Calcium - Necessary for building & maintaining bones and teeth, nerve conduction, muscle contraction, blood clotting
• Sources: Milk & milk products, sardines, clams, oysters, tofu
• Phosphorus - Necessary for pH regulation, part of every cell, part of DNA
• Sources: Cheese, egg yolk, milk, meat, fish, poultry, whole grain cereals, nuts, legumes
• Magnesium - Activator of many enzymes and influences metabolic processes
• Sources: Whole grain cereals, tofu, nuts, meat, milk, green vegetables, legumes, chocolate
• Sodium - Regulates body fluid volum and pH
• Sources: Table salt, seafoods, animal foods, milk, eggs, processed foods, in most foods except fruit
• Chloride - Serves as a buffer, enzyme activator, part of hydrochloric acid in stomach
• Sources: Table salt, seafoods, milk, meat, eggs
• Potassium - Regulates cell membrane transfer, necessary for protein and carbohydrate metabolism
• Sources: Fruits, milk, meat, cereals, vegetables, legumes, bananas, potatoes
• Iron - Necessary for oxygen transfer, immune function and cognitive performance
• Sources: Liver, meat, egg yolk, legumes, whole or enriched grains, dark green vegetables
• Zinc - Necessary for metabolism of carbohydrates, protein, and lipids, immune function, and bone metabolism
• Sources: Oysters, shellfish, herring, liver, legumes, milk, wheat bran
• Copper - Component in enzymes, role in energy production
• Sources: Liver, shellfish, whole grains, cherries, legumes, poultry, chocolate, nuts

Not Clear? Send me questions! Niunutritionquestions@gmail.com