So, you think you know everything about which foods are good and bad?

Do you think you know what's healthy and what isn't?  We get mixed messages every day, so do you really think you know what you should and shouldn't eat?  I mean, last year Doctor Oz was all about coconut oil, and already this year he seems to be obsessed with red palm oil instead.  Another example; when I was growing up margarine was the better alternative to butter, but now if I do a demo with margarine at work people give me the evil eye (no joke).

Source: iStock Photo

Should food cause anxiety? No, but for many of us it does.  Wouldn't it be nice if we could just eat food because we enjoy it, and not have to have a million messages coming at us from every angle about why we should or shouldn't be eating it?  My goal has always been to keep nutrition simple.  I don't like to give foods titles like "good" and "bad", instead I like to say certain foods are just better.

I digress....The point of this post is to share with you some information about food that you may have thought you knew, but really didn't.  The point isn't to confuse you more but instead to teach you that if you hear one thing is "true", it doesn't always mean it is!  You are allowed to make your own decisions as to why you do or do not eat certain foods, but you need to make sure those reasons are valid, and you didn't just make up your mind based on one article or one rumor or what one doctor told you on TV.  I've been guilty of being fooled by "one small rumor" myself, but when it comes to the dynamic field of nutrition you can never take one person's word for it, you have to look at the whole picture and make sure you remind yourself that just like we shouldn't judge people based on one thing we've heard about them, we shouldn't judge food either.  Similarly, just because a person has one "flaw" doesn't mean they are a bad person, they might also have some great qualities.  It's the same case with food! One "bad" nutrition quality doesn't always make the food a bad choice (ahem...tilapia!).

Want some examples?  Read this article, titled "What you Think You Know, But Don't, About Wise Eating".  A few points from the article;

• Cured Meats:  Avoiding nitrates and nitrates in your processed meats?  Good, you should. But did you know the labels aren't always the best way to find out if your meats are free of these possible carcinogens?  Yeah, even your "Organic and uncured" processed meats may still contain them, and in high amounts!  Read the article to see how.  The bottom line is, not matter what, processed meats are best consumed in moderation (and I know, I know, "moderation" is an ambiguous word, but in this case I would say once a week, at most) because of their high sodium content.

• Trans Fat: Did you know that there are some forms of trans fat that actually aren't harmful?  Yeah, I didn't either.  Some of these forms can be added to things like dairy products and fruit juices, without causing the harm that "partially or hydrogenated oils" can cause.  Who knew?!  In fact, Conjugated Linoleic Acid (CLA), which may possibly help with weight control and cancer prevention (according to some studies) is a trans fat.  So if you see trans fat on your food label, be sure to make sure it isn't coming from hydrogenated oils.
 

Source: iStock Photo

 
• Farmed Salmon:  Worried about how your farm-raised salmon got so pink?  I've heard customers at work tell me they refuse to buy farm-raised salmon because "they are fed dye that turns them pink".  Well it's true they are fed something that helps give them their color, but it's not dye, it's typically a commercially made antioxidant called astaxanthin, which is found in algae.  This same antioxidant is what gives wild salmon its color too!

• Nuts:  They are SO high in FAT!  So they must make us fat, right?! Wrong, actually. According to the article, there is research to support that people who eat nuts and nut butter (in normal amounts, not tons and tons!) each day typically weigh less than those who don't eat them.   Not only are nuts full of heart-healthy fats, but they also contain antioxidants, vitamins, minerals, and fiber.  And if you like almonds, you may be pleased to find out that they were recently found to contain less calories than originally thought.  Wahoo!

Another great way to get confused really fast is to only "skim" an article.  I saw this article the other day, titled "The Best and the Worst Seafood Choices"  I made sure to read every word, rather than just skim their list of "6 fish to put on the table and 6 to pass up".  One of the six fish to pass up was a farm-raised salmon, but I noticed that the words "most" and "often" were used throughout, meaning they were making generalizations.  I buy my seafood from reputable suppliers, who follow strict rules when it comes to who and where they buy their fish.  They only purchase from suppliers who use sustainable practices, and I know this because I've done the research.  You can too.  This way you will feel better about what you are buying.

QUESTION: Have you ever read something about a certain food only to find out later that the information wasn't true or the truth was stretched?  Has food ever caused you anxiety??



On a personal note, I'm turning 30 tomorrow.  Yep, you read that right, the big 3-0.  Nick is making me dinner and I can't wait to see (and taste) what he makes!  Then Friday night we are having a party at our favorite local Irish Pub, followed by a weekend trip on Saturday 2 hours north for a stay in the same Bed and Breakfast where Prince Charles and Camilla stayed one time.  It should be fun.  Turning 30 is no biggie, I'm excited.  Bring it on thirties!

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Confused Day Tuesday: Simple Vs. Complex Carbohydrates

I found this picture several months ago, but couldn't figure out the source.  I really wanted to know who created this because I wanted to get a better image to post on my blog!  This is a perfect example of how the terms "simple" and "complex" can easily be misinterpreted.  Basically this photo is saying that Complex Carbohydrates and GOOD and Simple Carbohydrates are BAD.  Here is a review;

Simple Carbohydrates:  Made up of one (ex: fructose) or two sugars (ex: lactose), and are therefore absorbed much faster, and in theory they may raise your blood sugar faster (think about what a diabetic will do if he/she has low blood sugar, they will drink juice!  Why? Because juice is made up of simple carbohydrates that will raise blood sugar fast)

Complex Carbohydrates:  Made up of three of more sugars (Ex: Starches and fiber), and are therefore absorbed much slower, and in theory they may raise your blood sugar slower.

By giving simple carbohydrates the name "BAD", do you realize you would be saying that milk, fruit, and vegetables are bad?  Think about it.

Source: iStockPhoto

 Yogurt is mostly simple carbohydrates (ie: lactose and fructose when fruit is added), and the berries you might add on top are also simple carbohydrates (ie: fructose).  Would this be considered a bad choice?  No way!  Granted, I would choose plain yogurt because most companies add sugar (in the form of more fructose or even sucrose) to their flavored yogurts, but still, you get the point.  Yogurt and berries are made of all simple carbohydrates.  Yogurt and berries are not a bad food.

Source: iStockPhoto

And what about this delicious meal?  The broccoli is made of simple carbohydrates, the mango is made of simple carbohydrates, the brown rice.....is made of complex carbohydrates.  If you call all simple carbs "Bad" and all complex carbs "Good", that might denote that the only good part of the meal above is the brown rice.  Not true!

Source: iStockPhoto

And what about pancakes?  They are complex carbohydrates (starches) so does that mean this meal above is "Good"?  Not necessarily.  Take about 8 of those pancakes, add some simple carbohydrates in the form of fruit, and possibly add some protein in the form of nuts, and then it's much better. Or better yet, made these pancakes from a better form of complex carbohydrates; whole wheat (or other grain) flour!  

Simple carbs are not bad, unless you eat too many (remember this post about my thoughts on the new Weight Watchers system?).  The average person should not consume more than 3 servings of dairy (ie: lactose-containing foods) and 1-2 cups of fruit (ie: fructose-containing foods) and 2-3 cups of non-starchy vegetables (ie: fructose and other simple-carbohydrate-containing foods) per day.  There is also a limit for complex carbohydrates, because with any type of carbohydrate you can get too much!  Now once you start talking about simple carbohydrates in the form of candies, jams, and syrups (ie: simple carbohydrates found in foods with zero nutritional benefits) then clearly it's not quite as good.

Bottom Line:  Simple carbohydrates are not all bad. Simple carbohydrates, by themselves (ie: a spoonful of sugar!) are obviously not good, but when you find these in foods that contain nutrients and/or fiber, they are much, much better!  Complex carbohydrates are not all good.  White bread isn't a great choice, but it's a better choice if you make it whole, which means it contains more fiber and nutrients.

You should eat non-starchy vegetables, and fruits.

You should use milk (or choose alternatives like soy, almond, etc.) on your cereal if you want!  And heck, add berries too.

You should choose complex carbohydrates that also have a lot of fiber, such as beans, instead of starch white breads with little fiber.

And stop using the words "good" and "bad".  Got it?!  If you want to find out how many servings of fruits, vegetables, dairy (or dairy alternatives), protein, grains you need, check out ChooseMyPlate.Gov.  Now, what questions do you have for me???

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

FAQ Friday: Gina, What's Your ONE Best Tip For Weight Loss and Maintenance?

I know most of you enjoyed a delicious Thanksgiving meal yesterday, complete with one, two, or maybe even three (????) desserts.  I'll be honest, I was one of the many Americans who devoured a couple pieces of pie yesterday (and topped them both with homemade whipped cream).  But yesterday was one of the exceptions to the "rules".  The key to staying slim and healthy around the holidays (and really throughout your life) is to not make the entire three months a "holiday" but instead to splurge on the actual holiday; Thanksgiving, Christmas, New Years (or whichever holiday you celebrate).  Same with your birthday.  Many people turn their birthdays into a week long splurge day. That's a problem.  Splurge on your birthday, sure, but when you splurge all week (or for some people it's all month) it's a problem.  I think that's where a lot of us get in trouble.  We turn a holiday or a special day into a 2-3 week or month holiday, when it should just be 1 day. Right?!

That leads me to today's post....

According to the federal Department of Agriculture, the average American eats over 152 pounds of (added)  sugar (from all sources) per year. This breaks down to an average of 32 teaspoons of added sugar per person per day. Most of it is hidden in prepackaged, frozen, canned, boxed, bottled, jarred and other store-bought items.   (Source: "Keeping Your Sugar In Check" )


Do you have any idea how much added sugar the American Heart Association (AHA) recommends?  It's about 6 tsp. for women, and 9 tsp. for men (which equates to 24 grams and 36 grams, respectively).  And that doesn't mean the AHA suggests you aim for that much, it's actually a suggested limit.   And now that we know the average American gets 32 tsp. added sugar per day, is it any wonder why we have a population that is so overweight?

Source: iStockPhoto
Some people start off with a day's worth of added sugar, right when they wake up.

Here is a little review of carbohydrates and "Added Sugar"........

When you look at a food label, this is what you see:

The cereal above has 24 total grams of carbohydrate.  Of those 24 grams, 2 grams are from dietary fiber (less than 1 gram is from soluble fiber, and 1 gram is from insoluble fiber), and 10 grams are from sugar.  The rest?  Those are from "other carbohydrates".


Carbohydrates (Carbon, Hydrogen, and Oxygen bound together) come in two forms (or three, if you consider fiber):

• Simple mono- or disaccharides (glucose, fructose, galactose, maltose, sucrose, and lactose)
• Complex polysaccharides (starches such as legumes, corn, potatoes, bread, and cereals)

• Fiber Fiber is also considered a carbohydrate because it is a type of polysaccharide, which plays a structural role in plants. Fiber is unique because humans cannot digest it.

When you look at a label for milk or plain yogurt, you may see this:



You may not think milk or plain yogurt would have any sugar, but lactose (a type of simple sugar) is found in all dairy products, so that is the "9 g sugar" in this product. On the food label it is considered a carbohydrate, and is under the sub-category "sugar". In my opinion, there should be an alternative sub-category called "Added Sugar". Would you know that the plain yogurt above has zero added sugar? Many of you may have known that, but some may have not. The typical amount of natural lactose (sugar) found in dairy products is about 9-12 grams per serving.  When you get a yogurt with more sugar than this, you can often deduce that the rest is from added sugars.

How do you know if there is added sugar?  You look at the ingredient list.  In the yogurt above, there is only milk and cultures on the ingredient list, no added sugar.  Yeah!  But does that mean the lactose sugar wouldn't cause weight gain (and possibly other health issues) if you consumed too much? Absolutely not. Sugar is sugar, and no matter the source, it will cause problems if consumed in excess.


What about this dried fruit bar?  Check out the ingredients: Pear Puree, Pear Concentrate, Cranberry Concentrate.

According to the nutrition facts, this one bar has 35 grams of carbohydrate, 6 grams of which are from fiber (nice!), and 23 grams of which are from sugar. In this case all of the sugar is from naturally occurring fruit (fructose).  However, cranberry concentrate and pear concentrate are considered added sugars.  Why?  They are basically fruits that have been cooked down and made into sugar.  There is really no fiber in fruit concentrates, or any other nutrients, other than empty calories from the fruit's sugar.  The fiber from this dried fruit bar is from the pear puree.  So how much of the 23 grams of sugar are added?  You'll never really know, you have to guess.  My guess is about 10 grams.  But, do you want to know the real reason I wouldn't eat this bar? It has very little to do with added sugars.  The reason I don't eat bars like this is because I could eat a more filling and satisfying piece of fresh fruit (ie: an apple or a pear) for about 10 grams less total sugar (and more nutrients!).  Yes please.



Always remember that all sugars (even "natural sources" like fruits and dairy) need to be limited in order to maintain a healthy weight, and healthy body.  I generally suggest sticking to a diet of no more than 3 cups of dairy (dairy has sugar, and too much dairy means too much sugar, who cares if it's natural!?) 1.5-2 cups fruit (yes, you can get too much fruit, because once again, natural sugars add up to weight gain too!) and ~150-200 calories of "extras" (beer, wine, ice cream, butter, added sugars, whatever!) per day.

Source: Diabetic Living Magazine.  Notice the meal on the right has only 7 grams of added sugar, and the meal on the left has 50 grams (double a day's worth).

Ok, so how the heck do you really know how much added sugar you are getting? You don't, you have to guess/estimate. But don't worry, one of these days companies will be required to list added sugars!  Meanwhile, here are some tips.

Reduce your added sugar by doing the following:

1)  Choose plain yogurt instead of flavored
2)  Choose plain oatmeal instead of flavored oatmeal
3)  Add flavor to your oats and/or yogurt by adding things like non-caloric sweeteners, unsweetened cocoa powder, or fresh fruits/berries
4)  Don't make sweetened beverages a staple in your diet
5)  Look for reduced-sugar versions of your favorite foods (Such as jellies and jams)
6)  Choose cereals and snack bars with 10 grams of sugar, or less (especially if there is zero fruit in the bars or cereal)
7)  Learn the different terms used on labels, which mean "added sugar".  Here is a great list.

QUESTION:  What are your tips for reducing your added sugar intake?

Want to read more about added sugars, and health? Check out this recent article from Today's Dietitian Magazine.  It's worth reading if you have the time.  This article was also interesting, because it hinted at new higher prices for sugary foods.  Wouldn't that be nice?!  Changing our environment, one step at a time.

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Butternut Squash Sauce Served Over Spice-Rubbed Grilled Chicken

Nicole recommended that I try using our bounty of butternut squash to make some sauce. At first I thoght this sounded strange, but then I went searching for recipes and I realized it was actually quite a brilliant idea! Rather than making a sauce for pasta I decided to make a sauce to serve over some roasted chicken.

Autumn Grilled Chicken

4 ounces raw chicken breast
2 shakes of cayenne pepper (on each)
2 shakes of nutmeg (on each)
2 shakes of pumpkin spice (on each)
Dash of salt
1 tsp olive oil

1. Spray the chicken with some olive oil so the breasts are nice and coated
2. Spread the spices evenly over the chicken
3. Grill until no longer pink in the middle (should reach 165 degrees in the thickest part of the breast).


Butternut Squash Sauce

Ingredients
(~6 servings)

(Adapted from Simply Recipes)

1 large butternut squash (or 2 small)
1/2 cup freshly grated parmesan cheese
1/2 cup half and half
1/8 tsp. grated nutmeg
2 T scallions
1 T chopped parsley
2 t lemon juice
Pepper to taste
Water to thin the sauce

Directions

1. Preheat the oven to 350F. Cut the butternut squash lengthwise in half and scoop out the guts and seeds and discard them. Bake for 40 minutes or until a fork easily pierces the squash. Allow to cool for 10 minutes. Scoop out the squash flesh from the skins and either puree in a large blender or put it in the pan in which you will be making the sauce and just mash with a large fork (this is what I did and it was less mess and very easy).

2. Cook the puree for about a minute to get hot. Add the half and half, a tablespoon at a time, slowly stirring it in to incorporate and to avoid lumps. Stir in the parmesan. Add the nutmeg, salt and pepper. Add water (or low sodium chicken stock) to thin to the consistency you want. Take off heat and add the parsley, scallions, and lemon juice. Cover the pan to keep warm.

4. Pour the sauce over the chicken. Serve immediately.

Butternut Squash Sauce Nutrition Facts

(Serving size, 1/6th of batch)

This meal was a TEN! I can't wait to show you what I did with the leftover sauce (that's for next weekend's post!).

Now for this week's nutrition news updates.....

A Squirt of Insulin May Delay Diabetes
(You have to read this to believe it. I think these scientists are truly on to something here!)



Nearly One in Six In Poverty In the US
(Can you imagine having to pick between a meal or a place to sleep? This is just so sad. Everyone should do their part and give back if they can. I gave to a favorite fund yesterday and I feel blessed that I could share with those who need it most.)


A Kitchen Scale- A Tool Whose Time Has Come!
(Yep, after reading this article, a kitchen scale is going on my registry!)


Harvard's Healthy Eating Plate Vs. USDA's MyPlate
(I hate to say it, but I think the Harvard researchers created something that blows the USDA's plate design out of the water. This new plate includes oil, is specific about whole grains vs. refined grains, and makes it clear that certain proteins are better than others.)

QUESTIONS: What do you think of Harvard's plate design?
Going back tot he sauce, do you like your sauces chunky or smooth? I like mine chunnnnnky!

Yes You CAN Eat More Fruits and Veggies!

Before I get to today's post I want to thank you for all of your wonderful comments on my last post after my first biathlon! I'm still sore, actually, but I really can't wait to to it again. It won't be anytime soon, but I'm more motivated to stay in shape and push myself even harder when I do my workouts, everyday. I seriously needed that motivation because I was getting extremely bored and tired of my workouts. Now I have a goal in mind and that is to eventually do a triathlon..... :)

Today I'm going to talk about how to get more fruits and vegetables in your diet. A while ago a friend ask me for some tips on this very subject. Starting today you will no longer be able to make excuses for not getting enough fruits and vegetables in your diet. Here are my tips for consuming 5-9 servings of vegetables and fruits each day.

• Don't believe that canned and frozen fruits and veggies are less healthy. Sure, canned fruits have more sugar and canned vegetables have more sodium, but that's why we have strainers and water to rinse them off (you can omit about 40% of the sugar and sodium by straining and rinsing). And frozen? They are often loaded with even more nutrients than their fresh counterparts.

• Don't force yourself to like certain fruits and vegetables because of something lame you've heard on TV or in a magazine. All fruits and vegetables are good for you, period. Keep the ones you do like around all the time. Brussel sprouts may be incredibly healthy, but if you don't like them, don't force yourself to eat them! Broccoli, cabbage, kale and cauliflower are just as good for you.

• Create your favorite dishes, but just make them a bit healthier by adding extra vegetables and/or fruits (afterall, many nutrients aren't absorbed without the help of some fat!)

Example 1: Loaded sweet potato fries with black beans, red pepper, avocado, and cheese. That's about three whole servings of vegetable!

Example 2; Turkey meatballs, with spinach

Example 3; pizza with lots of extra veggies (the right side was Nick's. Ahem....he doesn't always take my advice)

• Fruits and vegetables are perfect foods to eat when you are full but you still want something to munch on. Find something you like, and eat it!

Examples; carrots and celery with hummus, cucumbers with salsa, oranges, apples and dessert hummus (beans, my friends!), dried fruits, or these delicious vegetable chips below (HINT: if you want the benefits of vegetables in a chip, look for veggie chips that are actually made from veggies, not veggie powders)

• Remember, the ChooseMyPlate logo is just a guideline. Be creative in making half your plate fruits and vegetables. Mix your foods together for a combination of protein, grains, dairy (or dairy alternatives) and veggies/fruits!

Source: ChooseMyPlate.gov

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• Pack raw veggies and fruits for snacks at work, or look for the fruit-based snack bars (HINT: Larabars are a great example, but there are many others out there too. Look for real fruit, not just fruit juice concentrate, in the ingredient list)

• SMOOTHIES are a perfect way to get at least three servings of fruits and vegetables into your diet.

Example: This smoothie has almost three full servings of fruits/veggies; banana, blueberry, sweet potato, orange pulp and spinach/dark greens. And did you notice that this smoothie includes all the different colors of produce?!

• Be creative! Who says you can't have pumpkin or sweet potato with your oats?

And who says you can't add spinach, kale, sweet potato or pumpkin to your smoothie, like the above photo?


Who says you can't eat the pulp leftover from making orange juice?

Who says you can't put broccoli in a quesadilla?

Who says you can't add spinach to polenta, even if the recipe doesn't call for it?

• Last, but not least, enjoy the fresh produce that is bountiful this summer. It's almost a sin to ignore it.
  

QUESTION: What are some of your tips for including more fruits and veggies in your diet?

Happy Fourth?

I know it's June 30th, but really quick.....where did 2011 go!? Just think, in 2.5 seconds it will be the 4th of July. That's how fast time goes by lately. I feel like I was just making new year's resolutions.

Speaking of resolutions, who is still going strong? I am, for the most part, but I'm still working on a few things:


1) Not eating as much at night. I'm eating less, but I'm still eating more than I should (calories, that is). With my increased intake of beer during the summer (often one-half or one 12-ounce beer) it's more difficult to control the mindless nighttime snacking. But in reality, nothing I put in my mouth is mindless, which is what helps keep me successful in eating healthy and staying slender.


2) Decreasing my caffeine intake. I'm down to only 300 mg caffeine per day (the max you should consume is about 400mg) . My goal is to get down to 200 mg, but I never want to stop drinking coffee (read this article about coffee and Alzheimers), I'll just add more decaf and less regular.


3) Stop nagging as much. I'm really working hard on this one. Nick and I have been under some stress lately (as I'm sure most people have), some good, some not so good, and I tend to get more snappy during these times. I'm really trying to just stop, breathe and react with love.




What are you doing to celebrate July 4th?

Grilling?


In our part of town, the Fourth of July starts today, actually. I don't work today, but will be working Friday and Saturday. Then on Saturday night Nick and I are having our party. On Monday, the actual fourth, Nick and I will relax (clean!) and watch the fireworks at night.

I have been telling my clients that they don't need to deprive themselves at summer cookouts, but I do believe there is an appropriate way to fill your plate;

Source: ChooseMyPlate.gov

I found this (below) in my photos from last year. Yikes. I surely didn't practice what I preach (there is a burger under that cheese and tomato)! But hey, I did include a nice slice of tomato on there. One-quarter of a cup, it counts for something, right?! I think that was my first plate, actually. I took a day off from eating plenty of fruits and veggies, and I'll probably do it again on Saturday. I do know I'll have some veggies and dip, fruit and baked beans (with Beano), so those have to count for something!

Random Tips for the Fourth

- Don't forget to be food safe! Here are ten great summer grilling food safety tools to get you ready for grilling season.


- If you are looking for some great 4th of July recipes, check out AllRecipes.com's 4th of July recipes


- Looking for some pointers on making your holiday plate a bit healthier? Check out this article with helpful tips form dietitian Ellie Krieger.


- My tip is to make friends with the fruit tray, and eat your beans. Yum.



QUESTION: What will you do this holiday? What's your favorite cookout food? I love baked beans and bratwursts.

Proposed Changes to Your Kid's School Lunches

I know I'm a little behind on posting this, but better late than never! Have you seen the newly proposed school lunch guidelines? From the looks of these guidelines most children will be eating healthier than their parents! Is that sad? I think not. This is a great opportunity for kids to start better eating habits. The proposed guidelines were created due to the updated Dietary Guidelines, and they were created based on the following recommendations;

• Lower saturated fat consumption
(<7% of total calories)

• Lower sodium consumption (<1500 mg per day)

• A new red/orange vegetable subgroup.

Here are some of the important changes that have been made to your kids' (or future kids!) school lunches:


FRUITS and VEGGIES: What was once a 1/2 cup - 1 cup fruits/vegetables combined, is now 3/4-1 cup vegetables, and 1/2 cup to 1 cup fruit per day. There is also a requirement for lunches to include dark green and orange vegetables every week, plus legumes (beans, peas, lentils) and a limit on starchy vegetables (such as corn, and potatoes).



MEAT and MEAT ALTERNATIVES: For meat and meat alternatives, there is now a 1.6-2.4 ounce requirement (per lunch), which isn't much different than before.



GRAINS: The new grain requirement isn't much different than before, at 1.8-2.6 ounces per day, but my favorite part is that whole grains are no longer only "strongly encouraged" but instead half of the grains that are offered must be whole grain. Awesome!



MILK: The milk requirement is still one cup, but chocolate milk has to be fat free and there can only be skim or 1% white milk offered.

My final thoughts and comments:

- Why such precise ounce measurements?! Who wants to weigh out 2.6 ounces of grain?!

- The whole grain requirement is slightly weak, in my opinion, but I guess I shouldn't complain. Compared to "strongly encouraged" this is a big improvement!

- Are they going to work on getting higher quality foods in the schools? I have this fear that the food will not taste good because schools have very little money to spend on food. This may backfire and make children hate healthy food. Not good.

- I still wish they would call the "Meat and Meat Alternatives" category "beans and meat" so as to stay consistent with the dietary guidelines and MyPyramid. Wouldn't that make things a little less confusing?!

- I'm slightly confused about how they are differentiating the legumes from the starchy vegetables. They have a limit on starchy vegetables, but I don't think they are counting peas, lentils and beans as starchy vegetables, because those are now required. I think I need to read more of the document to understand this.

- Want to share your thoughts or concerns about these new rules? The USDA is accepting comments from the public until April of this year.

** To read more details about the new school lunch guidelines, check out the USDA website and click on "Proposed Rule", which is beneath Reauthorization 2010. **

QUESTION: What do you think of these proposed changes? If these rules were in place, would you feel better about having your kids eat school lunches?