The Chat and Chew

Nutrition News from the Council on Aging for Southeastern Vermont, Inc.

 

Baked Oatmeal 1/2 cup vegetable oil 3/4 cup light brown sugar 2 eggs 1 cup milk 1/2 teaspoon salt 1 tablespoon baking powder 1/2 cup raisins 3 cups quick cooking oats 1 tablespoon cinnamon Beat together oil and sugar Mix in eggs, milk, salt, baking powder and oatmeal-beat well Stir in raisins Pour into lightly greased pie pan sprinkle with cinnamon Refrigerate overnight Bake in preheated 350 degree oven about 35 minutes or until firm Serve hot or cold with milk, syrup or just plain - enjoy!

The grocery stores contain a variety of "low-carb/no-carb" breads, cookies and snacks. Various news stories and written articles stress the importance of avoiding carbohydrate foods. As a result, many people are choosing to limit or avoid carbohydrate foods. But, carbohydrate is an essential nutrient; here are some things you may not know about carbohydrates:

What Are They?
Sugars and starches which can be grouped into 2 main categories:

Simple carbohydrates - sugars found in fruits, honey, milk,
table sugar

Complex carbohydrates - starches found in vegetables, grains, rice, beans

What Do They Do?
Provide energy as they are digested into blood sugar which is used by all cells of the body for fuel.
P fiber, the carbohydrate found in plants which provide fiber, the carbohydrate found in plants which:

• Helps prevent constipation
• Reduces the risk of heart disease by lowering cholesterol levels
• Reduces the risk of diabetes by moderating blood sugar levels
• Helps regulate body weight by reducing calorie intake

How Much Do We Need?
More than one-half of our calories per day should come from carbohydrate. Eating 5-9 servings of fruits and vegetables per day and choosing whole grain breads and cereals-the complex carbohydrate foods- will provide many of the health benefits described above. The amount of fiber recommended for older adults is 30 grams for men and 21 grams for women.

Fabulous Fiber!
Fiber can help to lower cholesterol!
Adding more foods that contain fiber, such as fruits, vegetables and whole grains can help to keep your heart healthy. Choose 100% whole grains more often. When buying bread or baked goods, look for whole wheat flour as the main ingredient on the label. Try oatmeal with berries or raisins on top for a fiber-rich breakfast.

To add more whole grain goodness to your diet….

TRY	Instead of
Whole wheat bread Brown rice Oatmeal Whole grain cereal Whole wheat pasta Whole grain crackers Graham crackers	White bread White rice Cream of wheat Sugary cereal Regular pasta Snack crackers Cookies

Smile and stay upbeat; never tell yourself your are "too old" to try new things!