Great Grains Grains and breads provide energy and add nutrition to meals. Remember to make half your grains whole grains! • Add brown rice to soups and stews. • Top whole wheat bread slices with tomato sauce, spinach leaves, and cheese to make mini pizzas. • Use whole wheat pasta and add leftover vegetables to your usual sauce. • Top a yogurt and fruit parfait with crushed whole-grain cereal. • Toast whole wheat bread in the oven, then chop to use as croutons in salad.
Protein Power Lean protein helps you feel full and provides energy.
• Use canned peas or beans as toppings on salads and side dishes. • Spread pinto or black beans with salsa on a corn tortilla, or eat with baked tortilla chips. • Add canned tuna to peas and rice. • Add canned chicken or turkey to grilled cheese sandwiches. • Add tuna or salmon to pasta dishes or macaroni and cheese. • Use peanut butter to top toast or whole pieces of fruit. • Make a peanut butter smoothie with low-fat milk, banana, and ice. • Make oatmeal with low-fat milk instead of water, for a boost of protein.
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