The food pyramid is not a new concept. But for the first time in more than a decade, the USDA has updated the food pyramid based on the latest scientific findings on the treatment of your body to better health. Awareness of the benefits of selection of healthy foods, such as high fiber foods, has been more and more proactive in our pursuit of American diet.
Fiber Lady has consistently emphasized a fertile (you have to learn the pun) food for their high fiber is essential. The undeniable fact is that vegetables, fruits and grains are needed for the daily vitamins, minerals and fiber.
The first step (orange) The new food pyramid recommends eating 5-8 ounces grains per day, depending on age and gender. Whole grain bread, cereal and brown rice are among the most healthy choices. A step-up (green) on the pyramid are vegetables and fiber-rich plants. It is recommended that 2 ½ cups of vegetables per day, for a variety of legumes, green, green and orange colored vegetables such as Acorn or Butternut Squash. Next, the red fruit stage. Eating two cups of fruit per day is the standard guideline.
Overall, here are the daily recommendations:
3-5 vegetable servings
2 a.m. to 4 p.m. servings of fruit
2-3 servings of milk, yogurt and cheese
6-11 servings of bread, cereal, rice, noodles &
2-3 servings of meat, poultry, fish, dry beans, eggs and nuts
Use fats, oils and sweets sparingly
The new food pyramid recognizes the essential role of dietary fiber daily. A high fiber diet helps to lower high cholesterol levels, aid in weight loss, diabetes control, reduces the risk of colon cancer, lowers blood pressure and helps to curb heart disease.
In cultures in which the foods are in the fiber-fiber and remains intact, there is a much lower rate of cancer. High-fiber foods sweep of the colon and helps to prevent high concentrations of carcinogenic substances from bonding around. Foods that are highly processed and refined to (much too much of this stuff dominated our grocery shelves) attribute the increased rate of cancer and other chronic diseases in our society.
Creating and adapting their own nutritional plan based on MyPyramid, choose wise, and get plenty of exercise. The important lesson is that every change you make on the way to a healthier you is a positive step. Fiber Lady asks you learn an important new mantra. "Every small step counts. "
And not everyone wants to tell you otherwise ... Wheat is cracked up to what it should.
Vegetable Stew w / Cracked Wheat Bread Bowl in
6 servings
Ingredients:
1 tablespoon olive oil
1 cup chopped onion
4 garlic cloves, chopped
1 medium zucchini, thinly sliced
8 ounces fresh mushrooms, sliced
1 teaspoon dried Italian seasoning
1 / 2 teaspoon crushed pepper
2 to 14 ounces canned diced tomatoes
1 to 8 ounces can tomato sauce
1 -10.5 oz can low-fat chicken broth
2 / 3 cup cracked wheat
1-16 oz can beans, drained
1-16 oz can of green beans, drained
1 / 4 cup fresh parsley
3 / 4 cup shredded mozzarella cheese
Preparations:
Oil in a large Dutch oven on medium-high heat, add onions and garlic and roast 5 minutes or until tender. Zucchini and mushrooms add and cook for 5 minutes.
Italian seasoning, ground peppers, tomatoes, chicken broth, and wheat. Boil, cover, reduce heat and simmer 30 minutes. Discover, add beans, green beans and parsley, boil until. Pan bread in each bowl. With cheese.
per serving: Calories: 292, Total Fat: 7 g
Fiber: 14 grams
Wholemeal bread bowls
Persons: 6 4-inch bowls
Ingredients:
1 1 / 4 cups warm water (105-115 ° F)
1 package active dry yeast
1 1 / 2 teaspoon sugar
1 1 / 2 teaspoon salt
1 tablespoon olive oil
2 1 / 4 to 2 3 / 4 cups bread flour
1 cup whole wheat flour
1 large egg, beaten
1 tablespoon milk
Preparations:
Preheat oven to 400 ° F.
Measure water into large bowl, sprinkle in the yeast and stir until dissolved. Sugar, salt, oil and 1 1 / 4 cups bread flour, beat until smooth. Add whole wheat flour and enough additional bread flour to a stiff dough. Turn onto slightly floured board, knead until smooth and elastic, 10-12 minutes. Dough in the bowl space was slightly coated with nonstick spray, to grease the top. Cover, let rise in warm place until double, about 1 hour.
Grease out of 6 ovenproof bowls that are about 4 cm in diameter (10 ounces Custard cups).
Punch dough down, divide into 6 pieces. Cover and allow to rest 10 minutes. Spread each piece into a circle about 6 inches in diameter. Place on outside of the bowl, the dough with your hands until it fits. Set bowls, dough upwards on sheet coated with nonstick spray. Cover with foil, let rise in warm place until doubled, about 30 minutes.
Combine eggs and milk; gently brush mixture on dough. Bake for 15 to 20 minutes until golden brown. Using potholders, remove the shells. Set bread bowls open side up on baking pan, bake 5 minutes.
* Frozen bread dough can be used. A pound of bread is up 4 bowls.
Pro Bowl Bread: Calories: 306, Total Fat: 4 g
Fiber: 4 grams
Stephanie aka Shaft Fiber Lady has a healthy diet for many years that this commitment to a high fiber-Lifestyle and the development of their informative website High Fiber Health
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