Nutrient whole grains

Vi cup walnut pieces or unsalted roasted almonds Vi cup Cheerios or any firm, high-nutrient, whole-grain cereal—check the Nutrition Facts panel ... 

Vt cup Cheerios or other firm, high-nutrient, whole-grain cereal... 

These nutrients help your body absorb and use food. They also influence gland secretion and maintain a proper balance in your body s chemistry. Fruits, vegetables, meats, dairy products, and whole grain or enriched breads and cereals supply you with essential vitamins and minerals. If you eat a balanced diet containing a variety of fresh and unprocessed food, you probably don t need extra vitamins or minerals. However, if you are neglecting a portion of your diet, see your doctor about a supplement. 

Most people don t eat a balanced diet. This leads to weight gain and other health problems. Average Americans get more than 40 percent of their calories from fat. (The National Heart, Lung, and Blood Institute recommends no more than 30 percent should come from fat.) This causes a major nutrient deficiency. Not enough fruits, vegetables, and whole grains are consumed and these foods are the... 

Chitosan is a type of fiber, a nutrient that is necessary for healthy digestion. It s different from common fiber that a person gets in his or her diet, such as that found in vegetables and whole grains. In theory, chitosan binds with fat, and that chitosan-bound fat becomes a kind of "grease ball" that is too large for the body to absorb. Instead, as with orlistat-bound fat, it leaves the body as waste matter. At least, this is what the makers of Chitosol, Fat Zapper, and other chitosan-based products want you to believe. 

Include fruits, vegetables, and whole-grain cereal products in the daily diet, especially citrus fruits and carotene-rich and cabbage family vegetables. Avoid high-dose supplements of individual nutrients. 

The current cereal fortification (enrichment) practice restores some of the nutrients (zinc not included) lost during milling. In 1974, however, the Food and Nutrition Board ( ) proposed an expansion of the current program to include a total of 10 micronutrients (zinc included). The proposed level of zinc (Table II) would almost completely restore zinc to the level present in whole grains. 

Whether for a whole-fruit cobbler made with whole grains, a garnish for your favorite cocktails or juices, or a side dish with salads, cherries rule in versatility and taste and are high in nutrient value, so let loose and use them more often in your regular diet Six fresh cherries equal one fruit serving. 

Jams, preserves, and marmalades can be spread on whole-grain bread, added to oatmeal, or used as dessert toppings. I put thin slices of orange and lemon peel in my blueberry jam for extra flavor and nutrient value Orange-grapefruit-lemon-lime marmalades can be fortified with extra pieces from your stored peels. 

Why not nutritious fruits in salsa Small amounts of dried, fresh, or pureed superfruits in your favorite spicy salsa contribute extra nutrients, texture, color, and interest. For purees, just toss a few pieces into your blender, and pulse for a few seconds to get the texture you prefer. Try the superfruits listed here to give extra fun to dipping with whole-grain chips or breads. 

FIG. 7 A food guide pyramid to promote health. Recognition is made of the role of functional foods. The foundation of the pyramid is vegetables, legumes, seeds, nuts, and fruits. Cereal grain products, both whole grain and products with a nutrient density less than 50 calories for nutrient, are moved to the second tier. The foods of the two bottom tiers meet the needs of the vegan. This recommendation also coincides with the majority of health claims data (Table II). 

FIG. 11 A food guide pyramid to promote health—cereal grains. This food group consists of whole, enriched, and nonenriched cereal grains. Only whole grain foods have high nutrient/nutraceutical content and related health benefits. 

The Federal Enrichment Act of 1942 required the millers of flour to restore iron, niacin, thiamin and riboflavin lost in the milling process. Enriched flours and baked goods made from them are now excellent sources of niacin. Niacin may also be found in meat, poultry, fish, whole grains, and peanut butter. Besides direct niacin intake, humans can convert the amino acid tryptophan to niacin. Many people take daily vitamin supplements to ensure they get enough niacin and other essential nutrients, see also Coenzyme Nicotinamide Adenine Dinucleotide. 

Whole grains, especially those that you cook, like brown rice, mih let, barley, oats, amaranth. Don t rely solely on whole wheat bread or cold cereals. Your body needs nutrients from a wide variety of foods. 

Whole grains are good sources of dietary magnesium, fiber, and vitamin E, which are involved in insulin metabolism. Relatively high intakes of these nutrients from whole grains may prevent hyperinsulinemia. Whole grains may also influence insulin... 

Functional foods represent one of the most interesting areas of research and innovation in food industry. Actually, the role of a balanced nutrition is not only to ensure an adequate intake of nutrients to efficiently enable all metabolic processes but also to contribute to sustained human health. Plant-based foods, such as fruits, vegetables, and whole grains, which contain significant amounts of bioactive phytochemicals also known as nutraceuticals, may provide desirable health benefits beyond basic nutrition to significantly reduce the incidence of chronic diseases, such as cancer, cardiovascular diseases, and... 

Phytochemicals are defined as non-nutrient bioactive plant origin compounds naturally present in fruits, vegetables and whole grains (Liu 2004). Dietary intake of phytochemicals has been strongly linked to reduced risk of major chronic diseases such as cancer, diabetes and cardiovascular diseases (Liu 2003). Use of fruit and vegetables as health remedies traditionally is very common in a considerable part of world population (Salama and Marraiki 2010). 

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