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Dried Cranberry Oat Muffin

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Press Releases

September 1, 2005

Contact Name:	Marcia Scheideman
Contact Email:	wfc@wheatfoods.org
Contact Phone:	303-840-8787

From Individualized to Family Sized: Getting the Guidelines on the Table

PARKER, Colo. — Information about healthy foods, how to be fit, and the latest fad diet
continually changes and bombards today’s consumer. The new 2005 Dietary Guidelines for Americans
and food guidance pyramid are intended to settle the dust. While translating the recommendations
into practical steps for busy adults and families may seem challenging, in reality, customizing meal
plans and getting more foods that are delicious and good for you can be easy.

“The one-size-fits-all approach to nutrition and wellness, like a one-size-fits-all dress, doesn’t really
fit anyone very well. The new Dietary Guidelines and MyPyramid Food Guidance System promote
healthy eating by looking at individual needs and lifestyles,” said Mary Abbott Hess, M.S., R.D.,
L.D., F.A.D.A., president of Hess & Hunt, Inc., a nutrition communications firm and a past
president of The American Dietetic Association. “It is all about customization and tailoring advice
to fit, recognizing that all foods can fit into a healthful diet while making sure grains, fruits, and
vegetables are the centerpiece of most meals. There is a reason grain foods still represent the widest
portion in MyPyramid — they provide the complex carbohydrates, vitamins, minerals, fiber, and
phytochemicals needed for good health.”

In addition to the nutritional benefits, grain foods are convenient and versatile, so they meet the
needs of a wide range of palates. From adding grilled vegetables, cheese, and other favorite toppings
to a whole wheat pita, to throwing together a healthy pasta and tomato-based sauce dish, individuals
can get more of the nutrients they need in a manner that is quick, easy, and delicious.

“The wide orange band on MyPyramid represents grains and the importance they play in providing
valuable nutrients, including fiber and essential vitamins and minerals. Because there are so many
great-tasting foods made from grains, parents should have no trouble making sure their family gets
enough,” said Marcia Scheideman, M.S., R.D., president of the Wheat Foods Council.

The new Dietary Guidelines also recommend making half your grains whole grains, eating more dark
green and orange vegetables, eating a variety of fruits, and limiting solid fats like butter, stick
margarine, and shortening. But, putting these recommendations into practice takes planning.

To help your family follow the Dietary Guidelines, look for healthy recipes at wheatfoods.org and plan
out a week’s worth of family meals. From those recipes, create a list you can use as a reminder of the
variety of nutritious foods you will need.

Portion size is one of the trickiest parts of creating a healthy diet. For example, if it is recommended
you eat 6 ounces of grains a day, how do you know how much that is? One ounce is about a slice of
bread, a cup of breakfast cereal, or ½ cup of cooked rice, cereal, or pasta. Sandwiches are a great
way to control portions and eat from all the food groups. Just start with two slices of bread and add
meat, cheese, veggies, or even fruit. At mypyramid.gov, check out the “Learn More” buttons to help
eliminate some of the guesswork surrounding portion size.

Below are some recipes from the Wheat Foods Council, including information about the amount of
servings provided from each food group and making it easy for parents to do what they want to do
— provide their family with healthy, delicious, and balanced meals.

CHICKEN IN A PITA
½ cup fat-free mayonnaise or salad dressing
1 Tbsp. light soy sauce
¼ tsp. ground ginger
1 Tbsp. reduced-fat peanut butter
1 cup cooked, chopped chicken
½ cup peapods cut in half
½ cup chopped red or yellow sweet peppers
¼ cup roasted peanuts
3 whole wheat pita breads, cut in half

Directions: Mix first four ingredients until well blended. Add chicken and vegetables and refrigerate
1 to 4 hours. Stir in peanuts and spoon into pita pockets.

Servings: Makes 6 pita halves

Approximate nutritional analysis per serving (½ pita): 219 calories; 8 g fat; 2 g saturated fat;
23 mg cholesterol; 615 mg sodium; 25 g carbohydrates; 4 g fiber; 28 mcg folate; 13 g protein;
2 mg iron.

Source: Wheat Foods Council

Food group servings:
1 ounce equivalent grains
1/6 cup vegetables
1 ounce equivalent meat and beans
2 teaspoons oil

TOMATO BASIL PASTA

12 ounces long, whole wheat pasta of choice (spaghetti, linguine, fettuccini)
1 tsp. salt
2 Tbsp. olive oil
1 tsp. fresh minced garlic
12 ounces cherry tomatoes, cut into quarters
2 Tbsp. fresh basil leaves, cut into thin strips
¼ cup Asiago or Parmesan cheese, shredded

Directions: Cook pasta according to package directions (with 1 tsp. salt) and drain. In a small skillet, sauté garlic in olive oil. Add tomatoes and basil; stir until warmed. In a large bowl, combine pasta with tomato mixture and cheese. Garnish with a basil spring. Serve immediately.

Servings: Makes 6 servings

Approximate nutritional analysis per serving: 282 calories; 7 g fat; 2 g saturated fat;
4 mg cholesterol; 408 mg sodium; 45 g carbohydrates; 2 g fiber; 42 mcg folate; 9 g protein;
2 mg iron.

Source: Wheat Foods Council

Food group servings:
2 ounce equivalent grains
¼ cup vegetables
1 teaspoon oil

VERY BERRY FRENCH TOAST

4 medium eggs
1 Tbsp. vanilla extract
¼ tsp. baking powder
1 cup low-fat or fat-free milk
8 slices French bread, about one inch thick
Powdered sugar, optional

Topping:
¾ cup sugar
1½ Tbsp. cornstarch
1 16-ounce package mixed, frozen, unsweetened strawberries, blueberries, or mixed berries, thawed
and drained

Directions: Preheat oven to 450°F. Begin by preparing the topping. In a medium bowl, combine sugar, cornstarch, and berries. Lightly coat a 9- x 13-inch pan with cooking spray. Spread fruit
mixture in pan.

In a separate bowl, combine eggs, vanilla, baking powder, and milk; mix well. Dip bread in egg
mixture until well saturated. Arrange bread on top of fruit mixture in pan. Bake 25 minutes or until
lightly browned. Arrange on individual plates. Serve remaining fruit in pan as additional syrup.
Sift powdered sugar over top (optional).

Servings: Makes 8 servings

Approximate nutritional analysis per serving (1 slice): 183 calories; 3 g fat; 1 g saturated fat;
94 mg cholesterol; 178 mg sodium; 35 g carbohydrates; 2 g fiber; 24 mg folate; 5 g protein;
1 mg iron.

Source: Wheat Foods Council

Food Group Servings:
1 ounce equivalent grains
½ cup fruit
½ ounce equivalent meat and beans

COUSCOUS WITH CHICKEN AND SALSA

1 pound skinless, boneless chicken breasts, seasoned
1 Tbsp. vegetable oil
2 cups fat-free chicken broth
1½ cups couscous
1 medium zucchini, thinly sliced (2 cups)
1 yellow bell pepper, cut in bite-size pieces
1 cup thick and chunky salsa, heated
1 cup shredded Monterey Jack and Cheddar cheese mixture
¾ cup reduced-fat sour cream
¼ cup chopped green onions

Directions: Season chicken breast as desired with salt, pepper, garlic salt, taco seasoning, etc.
Heat oil in a large nonstick skillet; cook chicken over medium-high heat, turning occasionally until
browned and meat is cooked through (10 to 15 minutes, depending on thickness of meat). Remove
chicken from skillet, cut into ½- inch strips; keep warm. In medium saucepan, bring broth to a boil;
stir in couscous. Remove from heat and cover. Let stand 5 minutes. In the same skillet, place
zucchini and yellow pepper; cook over medium heat, stirring occasionally, until tender yet crisp,
about 5 minutes. Fluff couscous with a fork and place on large platter. Drizzle with ½ of salsa.
Top with zucchini and peppers, then chicken. Sprinkle with cheese. Drizzle with remaining salsa.
Top with dollops of sour cream and green onions.

Servings: 4 servings

Approximate nutrition analysis per serving: 608 calories; 19 g fat; 10 g saturated fat;
108 mg cholesterol; 963 mg sodium; 62 g carbohydrates; 5 g fiber; 32 mcg folate; 44 g protein;
2 mg iron

Food Group Servings:
4 ounce equivalent meat
¾ ounce equivalent grains
1 cup vegetables
1 cup milk
¾ teaspoons oil

FRUIT DESSERT PIZZA

1 18-ounce package refrigerated sugar cookie dough
4 ounces cream cheese (1/3 less fat), softened
4 ounces frozen whipped topping, thawed
1½ tsp. sugar
1 16-ounce can sliced lite peaches, drained (reserve juice)
7 large, fresh strawberries
1 to 2 medium kiwis
1/3 cup sugar
1 Tbsp. cornstarch

Directions: Preheat oven to 350°F. Cut cookie dough into slices and arrange on a 12-inch pizza
pan, coated with nonstick spray. Press slices together to form a solid crust. Bake 12 to 15 minutes
until golden. Crust is done when edges begin to brown. Beat cream cheese until smooth; add sugar
and whipped topping. Spread evenly over cooled crust. Top with peach slices, strawberries, and kiwi.
In a sauce pan, combine ½ cup reserved peach juice, sugar, and cornstarch. Cook until thick. Drizzle
over pizza and chill.

Servings: Makes 8 servings

Approximate nutrition analysis per serving: 428 calories; 17 g fat; 7 g saturated fat;
25 mg cholesterol; 339 mg sodium; 64 g carbohydrates, 2 g fiber; 52 mcg folate; 5 g protein;
1 g iron.

Source: Wheat Foods Council

Food group servings:
½ cup fruit

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