Ask DJ Lyons: Grain options from the Food Pyramid

Portion Control Inner Kid

Portion Control Inner Kid
Portion Control Inner Kid | Source

Introducing Portion Control Inner Kid

Allow me to introduce you to the imaginary Portion Control Inner Kid. As a professional storyteller, I love stories and parables. I also love analogies. They help me get a grasp on tough topics like nutrition, health issues, etc.

After getting a double mastectomy (August 11, 2010), I made the decision that I wish to lose 60 pounds prior to getting reconstruction surgery (late fall of 2011). After all, I did not want fake breasts attached to fat. So, I came up with the idea of a Portion Control Inner Child that longs for me to control my food portions and to follow the Food Pyramid Diet plan.

If you are trying to follow a 1600-calorie or 1800-calorie diet, then Portion Control Kid would have you eat 5 to 6 ounces of grains, two to two and one-half cups of vegetables, one and one-half cups of fruit, four to five teaspoons of oils, three cups of milk or milk products, and five ounces of food fitting the meat & beans category.

This article will give you suggestions of foods you can eat that fulfill the grains requirement.

FYI - Should you be curious to find out more about this premise, here are the Hubpage links to the 8 articles about Portion Control Kid and the Guardian of my Body Temple (another analogy character):


  1. Ask DJ Lyons: Introducing Portion Control Kid
  2. Ask DJ Lyons: See myself as Jesus would see me
  3. Ask DJ Lyons: Getting down to brass tacks
  4. Ask DJ Lyons: A Healthy way to start your day with Healthful Breakfast Muffins
  5. Ask DJ Lyons: Celebrate each sign of success along your path
  6. Ask DJ Lyons: Can you turn healthy food into comfort food?
  7. Ask DJ Lyons: The Rapunzel Diet Adventure
  8. Ask DJ Lyons: Align yourself with your end goal

What counts as one-half ounce of grains?

What counts as one-half ounce of grains?
What counts as one-half ounce of grains? | Source

What counts as one-half ounce of grains?

According to the Food Pyramid, typically, we need 5 to 6 ounces of grains in our daily diet. They recommend that half of those grains should be made with whole wheat flour.

If you check My Food-A-Pedia (see link at bottom of article), you will see that one-half ounce grain options include:

Cereals & Oatmeal:

* 1 cup of cereal like Froot Loops, Honey Nut Cheerios, Apple Jacks, Cap'N Crunch, Cocoa Puffs, Golden Grahams, Honey Smacks, Honeycomb, and Kix.


Breads, English muffins, and Rolls:

* ½ English Muffin

* 1 medium-size bread stick

* 1 medium-size frosted sweet roll or cinnamon bun

* 1 biscuit from canned dough


Crackers & Crunchy Snacks:

* 2 to 3 whole wheat Triscuit crackers

* 1 large rectangle of Graham Cracker (2 squares)

* 1/4 cup of bit-size Cheese Crackers

* 1 or 2 Cheese sandwich crackers

* 4 to 8 Peanut Butter sandiwich crackers

* 1/4 cup of reduced fat cheese crackers

* 2 to 4 round Ritz crackers

* 2 to 4 square Saltine crackers

* 1 or 2 cups of Caramel Corn

* 1/4 cup of hard pretzels

* 1/4 to 1/2 cup of Snack Mix (pretzels, nuts, cereals)


Entrees & Side Dishes:

* 1 medium-size taco or tostado shell (5-inches across)

* 1 cup tortilla soup

* 1 cup of Chicken Noodle Soup

* ½ cup of Noodle Pudding

* ½ cup of Macaroni Salad

* ½ cup of Macaroni and Cheese with beef or eggs

* 1 or 2 Fried Wontons

* 1 or 2 miniature Pizza rolls or bites

* 1 Egg roll with meat or vegetables

* ½ cup cooked Fried Scallops (floured or breaded)

* 1 Fried Whiting Fillet (floured or breaded)

* 1 Fried Fish Fillet (breaded or floured)

* 1 medium piece of Battered fried chicken (eat skin)

* 1 medium-size Fried chicken drumstick (battered)

* 1/2 cup breaded fried summer squash

* 1/2 cup to 1 1/4 cups of Fried Okra

* 1/2 cup to 3/4 cups of Fried Calamari (Fried Squid)


Cookies:

* 1 oatmeal raisin cookie

* 1 reduced-fat oatmeal raisin cookie

* 1 medium-size Sugar cookie

* 2 or 3 regular-size Oreos

* 1 or 2 medium-size Chocolate fudge cookies


Cakes & Pies:

* 1 piece of Cheesecake

* 1 piece of a one-layer Chocolate cake with icing




What counts as one ounce of grains?

What counts as one ounce of grains?
What counts as one ounce of grains? | Source

What counts as one ounce of grains?

According to the Food Pyramid, typically, we need 5 to 6 ounces of grains in our daily diet. They recommend that half of those grains should be made with whole wheat flour.

If you check My Food-A-Pedia (see link at bottom of article), you will see that one-ounce grain options include:

Cereals & Oatmeal:

* 1 cup of cereal like Corn Flakes, Bran Flakes, Raisin Bran, Rice Krispies, Frosted Flakes, Chex Cereal (corn, wheat, or bran), Cinnamon Toast Crunch, Fruity Pebbles, Honey Bunches of Oats, Cheetos Corn Puffs, and Life Cereal (plain or cinnamon).

* 1/2 cup of plain or flavored cooked oatmeal


Rice, Couscous, & Grits:

* 1/2 cup of cooked rice (white, brown, or wild)

* ½ cup cooked Couscous (no fat added)

* ½ cup cooked Grits


Breads, English muffins, and Rolls:

* 1 regular slice of white bread, diet high fiber bread, raisin bread, 100% whole wheat bread, wheat or cracked wheat bread, rye bread, multigrain bread, diet high-fiber multi-grain bread, cheese bread, and cinnamon bread or toast.

* 1 medium slice of sour dough bread

* 1/2 of an English muffin

* 1 Wheat pan or dinner roll

* 1 White pan or dinner roll

* 1 4-inch round or square waffle

* 1 medium-size pancake

* 1 Hushpuppy


Crackers & Crunchy Snacks:

* 4 to 6 whole wheat Triscuit crackers

* 3 or 4 Cheese sandwich crackers

* 5 to 7 round Ritz crackers

* 5 to 7 square Saltine crackers

* 10 to 14 Wheat Thins

* 1/2 cup of hard pretzels

* 3/4 cup of Snack Mix (pretzels, nuts, cereals)

* 1 medium-size corn tortilla (6 inches across)

* 1 Corn Fritter


Entrees & Side Dishes:

* 1 Fast order Taco Salad

* 1 cup of Beef stroganoff with noodles

* ½ cup of Macaroni and Cheese (from dry mix)

* ½ cup of Macaroni and Cheese (homemade type)

* 3 Fried Wontons

* 3 or 4 miniature Pizza rolls or bites

* 1 Baked battered fish fillet or patty

* 1 medium Battered fried Chicken breast

* 1 fast food 6-piece Chicken Nuggets

* 1 slice medium-size thin crust Vegetable Pizza

* 1 piece 9-inch Spinach Quiche


Cakes & Pies:

* 1 medium-size Chocolate cupcake with icing or filling

* 1 piece of Angel Food Cake

* 1 piece of a one-layer Carrot cake with icing

* 1 piece of 8” square Upside down cake (with fruit)

* 1 piece of 2-layer White cake with icing

* 1 medium-size Cake doughnut (with or without frosting)

* 1 Moon pie




What counts as one and one-half ounces of grains?

What counts as one and one-half ounces of grains?
What counts as one and one-half ounces of grains? | Source

What counts as one and one-half ounces of grains?

According to the Food Pyramid, typically, we need 5 to 6 ounces of grains in our daily diet. They recommend that half of those grains should be made with whole wheat flour.

If you check My Food-A-Pedia (see link at bottom of article), you will see that one and one-half ounce grain options include:

Cereals & Oatmeal:

* 1 cup of cereals like Frosted Mini Wheats and All-Bran


Breads, English muffins, and Rolls:

* 1 medium-size corn muffin or piece of cornbread

* 1 small low fat bran muffin or low fat berry muffin.

* 1 medium-size Buttermilk biscuit



Crackers & Crunchy Snacks:

* 1 cup of Snack Mix (pretzels, nuts, cereals)

* 1 cup Doritos or Tostitos


Entrees & Side Dishes

* 1/2 cup of moist bread stuffing

* 1 medium-size Flour (wheat) tortilla (8-inches across)

* 1 medium-size whole wheat tortilla (7-inches across)

* 1 Corn Dog

* 1 cup of Macaroni Salad

* 4 or 5 Fried Wontons

* 1 slice medium-size thin crust Cheese Pizza

* 1 slice medium-size thin crust Meat Pizza


Cakes & Pies:

* 1 piece of 2-layer Yellow cake with icing

* 1 piece of a 9-inch square Coffee cake

* 1 piece of 9-inch Apple Pie with crumb topping

* 1 piece of 9-inch Chocolate Cream Pie, Lemon Meringue Pie, Pecan Pie, or Pumpkin Pie.




What counts as two ounces of grains?

What counts as two ounces of grains?
What counts as two ounces of grains? | Source

What counts as two ounces of grains?

According to the Food Pyramid, typically, we need 5 to 6 ounces of grains in our daily diet. They recommend that half of those grains should be made with whole wheat flour.

If you check My Food-A-Pedia (see link at bottom of article), you will see that two-ounce grain options include:

Cereals & Oatmeal:

* 1 cup of cereal like Fiber One


Breads, English muffins, and Rolls:

* 1 whole English muffin

* 1 medium-size (5 ¼ -inch across) Pita bread (100% whole wheat or white)


Crackers & Crunchy Snacks:

* 1 bag of buttered popped Popcorn

* 1 cup Fritos corn chips


Entrees & Side Dishes

* 1 cup cooked Spaghetti, Macaroni, or Pasta (plain)

* 1 cup cooked Egg Noodles, Mung Bean Noodles, & Chow Fun Rice Noodles.

* ½ package of prepared Ramen Noodle Soup

* 1 cup of Tuna noodle casserole

* 1 Steak sandwich on a roll

* 1 Egg, cheese, and bacon on biscuit

* 1 Sausage biscuit

* 1 piece of a 9-inch Quiche with meat, poultry, or fish

* 1 slice medium-size thick crust Cheese Pizza

* 1 slice medium-size thick crust Vegetable Pizza

* 1 slice medium-size thick crust Meat Pizza


Cakes & Pies:

* 1 piece of Pound cake (1/10 of loaf)

* 1 piece of 9-inch Apple Pie with top and bottom crusts




What counts as two and one-half ounces of grains?

What counts as two and one-half ounces of grains?
What counts as two and one-half ounces of grains? | Source

What counts as two and one-half ounces of grains?

According to the Food Pyramid, typically, we need 5 to 6 ounces of grains in our daily diet. They recommend that half of those grains should be made with whole wheat flour.

If you check My Food-A-Pedia (see link at bottom of article), you will see that two and one-half ounce grain options include:

Breads, Muffins, and Rolls:

* 1 large slice of French Bread

* 1 medium-size Bran muffin, Blueberry muffin, Banana muffin, Chocolate Chip muffin, Fat Free Berry muffin, and plain muffin.


Crackers & Crunchy Snacks:

* 1 individual box of Animal Crackers

* 1 bag of oil-popped Popcorn (no butter)


Entrees & Side Dishes:

* 1 Egg & Sausage on biscuit

* 1 piece of 8-ounce Chicken or Turkey Pot Pie


 

What counts as three ounces of grains?

What counts as three ounces of grains?
What counts as three ounces of grains? | Source

What counts as three ounces of grains?

According to the Food Pyramid, typically, we need 5 to 6 ounces of grains in our daily diet. They recommend that half of those grains should be made with whole wheat flour.

If you check My Food-A-Pedia (see link at bottom of article), you will see that three-ounce grain options include:

Breads, Muffins, and Rolls:

* 1 Sub roll


Entrees & Side Dishes:

* 1 Submarine Philly cheese steak roll




What counts as three and one-half ounces of grains?

What counts as three and one-half ounces of grains?
What counts as three and one-half ounces of grains? | Source

What counts as three and one-half ounces of grains?

According to the Food Pyramid, typically, we need 5 to 6 ounces of grains in our daily diet. They recommend that half of those grains should be made with whole wheat flour.

If you check My Food-A-Pedia (see link at bottom of article), you will see that three and one-half ounce grain options include:

Cereals & Oatmeal:

* 1 cup of cereal like Grape Nuts



Crackers & Crunchy Snacks:

* 1 bag of popped low-fat Popcorn


Entrees & Side Dishes:

* 1 package of prepared Ramen Noodle Soup

* 1 regular-size Fried Fish sandwich with tartar sauce




What counts as four ounces of grains?

What counts as four ounces of grains?
What counts as four ounces of grains? | Source

What counts as four ounces of grains?

According to the Food Pyramid, typically, we need 5 to 6 ounces of grains in our daily diet. They recommend that half of those grains should be made with whole wheat flour.

If you check My Food-A-Pedia (see link at bottom of article), you will see that four-ounce grain options include:


Breads, Muffins, and Rolls:

* 1 bagel of any flavor




What counts as six and one-half ounces of grains?

What counts as six and one-half ounces of grains?
What counts as six and one-half ounces of grains? | Source

What counts as six and one-half ounces of grains?

According to the Food Pyramid, typically, we need 5 to 6 ounces of grains in our daily diet. They recommend that half of those grains should be made with whole wheat flour.

If you check My Food-A-Pedia (see link at bottom of article), you will see that six and one-half-ounce grain options include:


Crackers & Crunchy Snacks:

* 1 medium-size soft pretzel

 

 

 

A Great Resource

A great resource from the Food Pyramid people is My Food-A-Pedia. You can type in almost any type of food and find out where it fits on the food pyramid and how many calories it typically contains.

Here is the link: My Food-A-Pedia




Food Pyramid Toys & Games

Learning Resources Food Pyramid Pocket Chart with Cards
Learning Resources Food Pyramid Pocket Chart with Cards

PreK & up. The chart is divided into 6 colored sections for displaying the 95 nutrition cards (included) and an additional pocket to store cards when not in use. Nylon fabric with clear pockets. 40" x 41".

 
Learning Resources Food Group Bingo
Learning Resources Food Group Bingo

Learning about good nutrition is fun with Food Group Bingo. Spin the spinner and try to find food from that group on your Bingo board. Be the first player to cover a complete line to win. Set includes four bingo cards, 36 markers, spinner and a guide.

 
Little Folks Visuals Food Pyramid Flannelboard Set
Little Folks Visuals Food Pyramid Flannelboard Set

Your students will enjoy learning about nutrition with our #1 selling Food Guide Pyramid. You will effectively teach nutrition and good eating habits to children like never before. Powerful visual imagery reinforces the proper eating habits. Perfect for Head Start, Health Promotion, Adult Ed, Special Ed, Classrooms, Special programs and home use. Join the thousands that have seen their nutrition lessons enhanced with this set. Includes: 62 Pre-cut moveable pieces, 25" full color felt pyramid, Six basic food groups, FREE Lesson Guide & Class Material They are easy to use and are a great way to teach even the busiest children!

 
Food Pyramid Flannelboard Set
Food Pyramid Flannelboard Set

Study the food pyramid with this flannel set that includes 41 pre-cut felt food pieces. Ages 3 yrs. +.

 
Learning Resources Food Pyramid Floor Mat
Learning Resources Food Pyramid Floor Mat

Kids will eat up this active way to explore good nutrition and exercise. It includes 3 different games. This invites kids to match foods to food groups, be the first to finish an exercise challenge, or quiz themselves on nutrition facts and vocabulary. It includes photographs of foods and exercises to encourage and demonstrate healthy habits. This teaches a balanced diet with the most up-to-date food pyramid. It includes 48 double-sided food and exercise cards, 5' L x 4' H vinyl mat and activity guide.

 
Melissa & Doug Food Groups - 21 Hand-Painted Wooden Pieces and 4 Crates
Melissa & Doug Food Groups - 21 Hand-Painted Wooden Pieces and 4 Crates

Who's hungry? Mix and match to make a yummy meal. This 21-piece set is full of well-balanced, nutritious pretend food. All four food groups are individually boxed in sturdy wooden crates for storage, sorting, and stacking.

 
Teacher Created Resources Food Pyramid Chart, Multi Color (7609)
Teacher Created Resources Food Pyramid Chart, Multi Color (7609)

Convenient, useful learning tools that decorate as they educate! Each chart measures 17" by 22" . Related lessons and activities are provided on the back of every chart.

 
Learning Resources Food Group Magnetic Tabletop Pocket Char
Learning Resources Food Group Magnetic Tabletop Pocket Char

LER6503- Features: -Material: Nylon. -Encourages classification of 34 food magnets on the write-on / wipe-off magnetic board's food pyramid. -Promotes vocabulary development. -48 Double-sided, write - on / wipe - off, self - checking word and image cards. -2 Clear display or 13 labeled storage pockets. -Reflects the recent USDA My Pyramid food guidance system. -Includes real - life photography of food and exercise options to model healthy choices, 7 blank cards and activity guide. -Easel - style vinyl chart with hook - and - loop fasteners and carrying handle. -Folds flat for storage. -Suitable for grades K - 3. -Recommended for ages 5 - 8.

 

Food Pyramid Books

The Food Pyramid (New True Books: Health)
The Food Pyramid (New True Books: Health)

Did you know that your nerve impulses are 1,000 times SLOWER than your computer? Or that it's normal to fart - as often as 20 times a day? Get the buzz on health and the human body with this fun and fascinating series.

 
My Food Pyramid (Healthy Eating (Heinemann Paperback))
My Food Pyramid (Healthy Eating (Heinemann Paperback))

This book gives a first introduction to the food pyramid. Simple comparisons are used to explore this tool, and suggestions for healthy eating are offered.

 
My Food Pyramid
My Food Pyramid

Introducing young readers to healthy eating and living using the USDA Food Pyramid as a guideline, this timely book explains how to use the new chart while encouraging well-rounded perspectives on nutrition and exercise. Kids will learn how empowering it can be to think about what they eat! --This text refers to the Paperback edition.

 
Good Enough to Eat
Good Enough to Eat

Kindergarten-Grade 3-This picture book about healthy eating begins at the beginning: food is necessary for one's well-being and it tastes good, too. Six categories of nutrients are introduced: carbohydrates, protein, fat, water, vitamins, and minerals. Digestion is described, as is the Food Guide Pyramid. Five recipes are given at the end. The large, square format invites readers in, beginning with a bright watercolor scene of a hungry family: the dog is howling, the baby is crying in her high chair, the cranky boy is bringing in the bread, and the mother and father are doing what they can to get everyone fed. This double-page spread says much more than the four lines of descriptive text. Every bit of information is illustrated with a large or small picture, sometimes accompanied by labels or dialogue balloons. Pictures of healthy food are everywhere, prepared by and eaten with great enjoyment by a variety of people. There's an amazing amount of information packed into this inviting, clear, and valuable book.

Carolyn Jenks, First Parish Unitarian Church, Portland, ME

Copyright 1999 Reed Business Information, Inc.

 
Diabetes Meal Planning Made Easy : How to Put the Food Pyramid to Work for Your Busy Lifestyle
Diabetes Meal Planning Made Easy : How to Put the Food Pyramid to Work for Your Busy Lifestyle

Putting the food pyramid to work sounds simple enough, but frequent changes in nutrition recommendations make it important to stay well informed and up-to-date. This revised second edition of Diabetes Meal Planning Made Easy reveals: the latest information on the six food groups and how to incorporate them into a healthy diet how to make smart choices about sweets, fats, and dairy products how to shop smart at the grocery store and more.

 
The Food Guide Pyramid Book Set
The Food Guide Pyramid Book Set

With vibrant, colorful photos of healthy food choices and simple text, these 6 books introduce and reinforce nutritious eating based on the USDA-approved food guide. Each 24-page 6 x 7" hardcover book has a reinforced library binding and includes a "Words-To-Know" section, a list of related internet sites and a note to teachers."

 

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