EXAMPLE PAGE - GUIDE - BTU - Flipbook - Página 80
Checklist
for a Healthy
Breakfast Menu
checklist
Grain Products
❏
❏
❏
❏
❏
Whole grain bread, bagels, tortillas and pita bread;
avoid cakes, croissants, doughnuts, pastries, cookies
and commercially made muf昀椀ns
Whole grain cereal; choose one that is at least a “high
source” of 昀椀ber and compare labels to choose ones
that have less sugar
Oatmeal; serve plain oats, not the arti昀椀cially 昀氀avored
and sweetened packages, and add 昀氀avor 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 昀氀our for baking; in most recipes, you
can substitute half of the white 昀氀our with whole
wheat 昀氀our
Vegetables and Fruit
❏
Vegetables and fruit
every day
❏
Leafy green vegetables
to add to smoothies
or omelettes
❏
❏
❏
❏
BRIGHT IDEAS
•
Consumers can 昀椀nd 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.
•
Look at the ingredient list rather
than the colour of a food when
choosing whole grain foods. Some
brown bread, for example, is
simply white bread coloured with
molasses.
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
