A Balanced Diet Doesn't Have to be a Balancing Act

Creating a balanced diet for your family can be overwhelming. There are excellent resources, such as myplate.gov that can offer suggestions, and we've noted a few below. Plus, Mrs Baird's has several wheat bread products that can help you achieve your daily allowance for Whole Grains (48grams). Just two slices of Mrs Baird's Sugar Free or 100% Whole Wheat bread (2 servings) will provide you with almost half of your daily allowance. By making simple choices when planning a menu or packing a lunch, you can add foods that will help keep those you love energized with nutritious food.
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    Honey 7 Grain
    8g of whole
    grains per serving
    (2 slices)

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    100% Whole Wheat
    13g of whole grains
    per service
    (1 slice)

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    Whole Grain White
    8g of whole grains
    per service
    (2 slices)

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    Sugar-Free
    13g of whole grains
    per serving
    (1 slice)

 

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  • To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice.
  • Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.
  • Use whole-grain bread or whole-wheat cracker crumbs in meatloaf.
  • Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, or eggplant parmesan.
  • Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.

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  • Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.
  • Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients.
  • Use the Nutrition Facts label and choose whole grain products with a higher % Daily Value (% DV) for fiber.
  • Read the food label’s ingredient list. Watch for terms that indicate added sugars (such as sucrose, high-fructose corn syrup, honey, malt syrup, maple syrup, molasses, or raw sugar).
  • Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium.
  • Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as “low in sodium” or “very low in sodium” on the front of the food label can help you identify foods that contain less salt (or sodium).

Source: http://www.choosemyplate.gov/food-groups/grains-tips.html