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Part 3 The Preparation of Food
Quinoa has been grown and eaten in South America
for hundreds of years. It is actually the seed of the
Goosefoot plant rather than a true grain. However, it has
cooking and fl avor characteristics that are similar to grain.
It is growing in popularity as a grain food in the United
States.
Selecting and Storing Cereal
Products
Cereal products are nutritious, economical, and versa-
tile enough to serve at any meal. You can store them for
extended periods without refrigeration. Therefore, you will
want to keep a variety of cereal products on hand at all
times.
Nutritional Value of Cereal
Products
Cereal products are in the grains group of MyPlate.
Most teens should eat 6 to 10 ounce-equivalents of grain
foods each day. One cup (250 mL) ready-to-eat cereal and 1⁄2 cup (125 mL) cooked
cereal, rice, or pasta each count as 1 ounce-equivalent.
Whole grains provide protein, complex carbohydrates, fi ber, B vitamins, iron,
magnesium, and selenium. Federal law requires many refi ned products, including white
fl our, white rice, pasta, and cereals, to be enriched. Enriched products have added
nutrients to replace those lost due to processing. Enriched cereals contain added
thiamin, niacin, ribofl avin, folic acid, and iron.
Fat, sodium, and sugar are added to many breakfast cereals and rice and pasta
mixes. Use the Nutrition Facts panel to help you choose products that are lower in
these components. The Nutrition Facts panel
can also help you choose products that are
higher in fi ber.
Cost of Cereal Products
Cereal products are generally inexpensive,
but costs vary according to the type of item.
Convenience products and products with added
ingredients tend to cost more.
Breakfast foods can be costly or econom-
ical. Ready-to-eat cereals are more expensive
than those that require cooking. Presweetened
cereals and cereals with added ingredients cost
more than plain cereals. Small boxes often cost
more per unit of weight than large boxes. Single
serving boxes cost the most per serving.
©2011 Wisconsin Milk Marketing Board, Inc.
13-3 Couscous can be used in place of rice or
pasta as a nutritious side dish.
Choosing Whole
Grains
Choosing a variety of
cereal products will give
you the greatest nutritional
value. At least half of
your grain food choices
should list a whole grain fi rst on the ingredient list. Look for the
word whole beside any type of grain listed. Brown rice, graham
fl our, oatmeal, and wild rice are also whole grain ingredients. Be
aware that products labeled multi-grain, stone-ground, 100%
wheat, and cracked wheat may not be whole grain foods. The
ingredient list can also help you avoid added sugars in the grain
products you choose.
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Health and Wellness Health and Wellness