by : Conor Dudley and Mitchel Harper
How much Grains are needed
Children: 2-3 years old 3 ounce equivalents 1 ½ ounce equivalent
4-8 years old 5 ounce equivalents 2 ½ ounce equivalents
Girls: 9-13 years old 5 ounce equivalents 3 ounce equivalents
14-18 years old 6 ounce equivalent 3 ounce equivalents
Boys:9-13 years old 6 ounce equivalents 3 ounce equivalents
14-18 years old 8 ounce equivalents 4 ounce equivalents
Women: 19-30 years old 6 ounce equivalents 3 ounce equivalents
31-50 years old 6 ounce equivalents 3 ounce equivalents
51+ years old 5 ounce equivalents 3 ounce equivalents
Men: 19-30 years old 8 ounce equivalents 4 ounce equivalents
31-50 years old 7 ounce equivalents 3 ½ ounce equivalents
51+ years old 6 ounce equivalents 3 ounce equivalents
Romano's Macaroni Grill Rosemary Bread
1 tablespoon sugar
1 cup warm water
2 1/2 cups flour
1 teaspoon salt
2 tablespoons rosemary
2 tablespoons butter
Place yeast, sugar and water in large bowl or food processor and allow mixture to become bubbly.
Mix in 1 T butter, salt, and 2 cups of flour.
Add one tablespoon of the fresh chopped rosemary.
Knead for about 10 minutes by hand or in food processor about 5 minutes until smooth and elastic.
Add more flour if necessary.
Oil a bowl, put dough in it and cover with a towel.
Let dough rise in a warm place for one hour until doubled.
Punch down dough and divide in half.
Let dough rest about 5 minutes.
Spray baking pan or cookie sheet with cooking spray.
Shape the dough into 2 small rounded oval loaves.
Sprinkle remaining 1 Tablespoon of rosemary over the loaves and press lightly into the surface.
Let loaves rise again until doubled, about 45 minutes.
Preheat oven to 375°F.
Bake for 15 to 20 minutes, until lightly browned.
Carefully remove from oven, brush with remaining butter (and salt if desired.).
Foods in Grains
• Whole cornmeal
• Brown rice
• White flour
• White bread
• White rice
Nutrients and Health Implications
- Eating whole grains as part of a healthy meal may lower the risk of heart disease.
- Eating foods containing fiber, such as whole grains, as part of a healthy diet, may lower constipation.
- Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes.
- B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.
- Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.
Tips for Making good choices with Grains
- Eat brown rice instead of white rice
- Eat whole wheat bread instead of white bread
- snack on whole grain cereals