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Lizbeth Dennis
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1 ! " " "# $%&'"(")*!"" + %& "",-. / ""0!& $-./0&' " 1-./0&!" 0!2$0 2'3 "$!" 4 3 '""

2 ! Fruit Amt. Score Calories Vit. A Vit. C Folate Potassium Fiber! : 3 :6 : 1 :9 8 ; 3 : < 5 3 :9 & :9 9 = / 8 : >?"4 5 8 & "" 68 9 >? A!" 5 9 : :9 9 7 : % : :8 : 3 : 8 "" 3 36 & :: 9 69 > : : 6 "B :9 & 4 "B 8 "" "" 5 : / 4" 5 : 6 / 54" "B : 8: Amounts for canned fruit: 2 slices or halves, including juice. = Contains at least 10% USRDA = Contains between 5 and 9% USRDA na = Not Available Sources: USDA and Plant Fiber in Foods by James W. Anderson Information in these tables from the Center for Science in the Public Interest (CSPI). Learn more at p. 2

3 "#$ "% & ' "' "'!% (( %&! Amounts are ½ cup fresh, cooked unless 7 noted. 7 9 = Contains at least. 10% USRDA 7" C 9 /" 5 :: = Contains between 5 ; : and 9% USRDA 0 " 3:. 3 na = Not 3 Sources: 9 C 8 4" 54 % < "( C = #. " 6 < " 93 ; 9 / & 83 > 5 :8 4" 4 :8 %! 5 :: > C : &(" 7 5 : 4 : 7" C 38 D"( 3: 3 / &4 5 : < Information in these tables from the Center for Science in the Public Interest (CSPI). Learn more at p. 3

4 > # 8 > " : 1 : E 3 7 C E /" 5 8 7! 4 5 D Amounts are ½ cup fresh, cooked unless noted. = Contains at least 10% USRDA = Contains between 5 and 9% USRDA na = Not Available Sources: USDA Handbook & 5 7 < > ( # Bean Score Fiber Folic Acid Magnesium Iron Copper Zinc Protein Soybeans 300 Pinto beans 287 Chickpeas (garbanzos) 286 Lentils 285 Cranberry beans 278 Black-eyed peas 273 Pink beans 269 Navy beans 266 Black beans 265 Small white beans 263 White beans 253 Lima beans, baby 252 Kidney beans, all types 243 Adzuki beans 238 Great northern beans 228 Mung beans 226 Lima beans, large 224 Broadbeans (fava beans) 197 Peas, split (green) 192 Tofu, raw (4 ounces) 144 Numbers are for canned or cooked dried beans. Amounts are 1 cup, cooked unless noted. = Contains at least 50% USRDA = Contains at between 25 and 49% USRDA = Contains between 10 and 24% USRDA = Contains less than 10% USRDA = Values for one or more nutrients are estimates. = Soybeans are the only fatty bean. A cup has 15 grams of fat. A four-ounce serving of tofu, which is made from soybeans, can have anywhere from 2 to 7 grams of fat. Sources: USDA Handbook Information in these tables from the Center for Science in the Public Interest (CSPI). Learn more at p. 4

5 Grain Score Fiber Magnesium B-6 Zinc Copper Iron Potato, with skin 81 Quinoa 1 73 Macaroni or Spaghetti, whole wheat 69 Amaranth 1 66 Buckwheat groats 2 64 Spaghetti, spinach 61 na Bulgur 60 Barley, pearled 2 59 Wild rice 2 58 Millet 53 Brown rice 51 Triticale 1 47 Spaghetti 42 Wheat berries 1 41 Macaroni 39 Kamut 1 37 na Oats, rolled 33 Spelt 1 33 na na White rice, converted 26 Couscous 23 White rice, instant 18 Soba noodles 12 na Corn grits 10 Amounts are 5 ounces, cooked. Potatoes are included for comparison. = Contains at least 10% USRDA = Contains at between 5 and 9% USRDA = Contains less than 5% USRDA na = Not available = Best Bite (among the highest score) 1 = Score is based on USDA estimates of all nutrients. 2 = Fiber value is a USDA estimate. Sources: USDA Handbook % '! )* %!)* $ + &, 14! 3 9."!@4 > "@14! &, A!7DE> "@ ! " ! 9 : 3 74" : Chart numbers refer to four ounces of meat from cooked, skinless poultry or welltrimmed meat, unless otherwise noted. Typical pieces: Chicken breast: 1.8 oz., drumstick: 1.6 oz., wing: 0.7 oz. Products are ranked from lowest saturated fat to highest. Ideally, people should eat no more than 15 grams of saturated at in one day. = Poultry & fish products. = Estimate from raw values. = Fryers & roasters. On average, other types are twice a fatty. Sources: USDA & Manufacturers Information in these tables from the Center for Science in the Public Interest (CSPI). Learn more at p. 5

6 4" 9: "$' 8 14! "!@4 > "14! " 4 9: : :: 74 : E 4 8 8: 2" " / &, A ! 4 : 3 74" : E $' ! 4 : 9 2" "4 " 6 69 E / 0 &, "$' 3 3 E " " 6 : " : 0 +1 &, 2 " " "> " :3 Chart numbers refer to four ounces of meat from cooked, skinless poultry or welltrimmed meat, unless otherwise noted. Typical pieces: Chicken breast: 1.8 oz., drumstick: 1.6 oz., wing: 0.7 oz. Products are ranked from lowest saturated fat to highest. Ideally, people should eat no more than 15 grams of saturated at in one day. = Poultry & fish products. = Estimate from raw values. = Fryers & roasters. On average, other types are twice a fatty. Sources: USDA & Manufacturers Information in these tables from the Center for Science in the Public Interest (CSPI). Learn more at p. 6

7 : : 4 " 69 :3 8: 4 " 6 :8 9 > " $9 F' > " $9F' > " $8 F' 9 6 "$' &, 4 "$' : E " 39 "$' : 3 4 " 3 "$' 3 8: " 8 4. :6 9 3 Chart numbers refer to four ounces of meat from cooked, skinless poultry or well-trimmed meat, unless otherwise noted. Typical pieces: Chicken breast: 1.8 oz., drumstick: 1.6 oz., wing: 0.7 oz. Products are ranked from lowest saturated fat to highest. Ideally, people should eat no more than 15 grams of saturated at in one day. = Poultry & fish products. = Estimate from raw values. = Fryers & roasters. On average, other types are twice a fatty. Sources: USDA & Manufacturers $ Product Amt. Calories Fiber (g) Sugar (g) Sodium (mg) Kellogg's All-Bran with Extra Fiber 1/ Kellogg's Bran Buds 1/ Kellogg's All-Bran with Extra Fiber 1/ Nabisco Shredded Wheat 'N Bran 1 1/ Nabisco 100% Bran 1/ Health Valley 100% Natural Bran with Apples & Cinnamon 3/ U.S. Mills Skinner's Raisin Bran Kellogg's Raisin Bran Erewhon Wheat Flakes Golden Temple Low Fat Muesli 1/ Post Bran Flakes 2/ New Morning Raisin Bran Health Valley Fat-Free Granola 2 2/ Erewhon Raisin Bran or Raisin Grahams Kellogg's Frosted Mini-Wheats Shredded wheat, unsweetened 2 biscuits New Morning Bran Flakes LifeStream Fruit & Nut Muesli 1/ Health Valley Real Oat Bran 1/ Best Bites have a whole grain (or bran) as the first flour or grain in their ingredient lists. What s more, a serving contains 1. At least 2.5 grams fiber, 2. No more than three grams fat, 3. No more than 350 milligrams sodium, 4. No more than five grams added sugar.* The amount column refers to cups of cereal per serving. Cereals are ranked from most to least fiber. * If a company didn t tell how much sugar it adds to its product, the cereal didn t qualify as a Best Bite. = Best Bite (among the highest score) = Contains aspartame (NutraSweet). = Contains more than three grams fat. 1 = Average for the items listed. 2 = Average for the entire line. Information obtained from manufacturers. Information in these tables from the Center for Science in the Public Interest (CSPI). Learn more at p. 7

8 Barbara's High 5 3/ Post Grape-Nuts 1/ Familia No Added Sugar Swiss Muesli 1/ Erewhon Fruit' N Wheat 3/ Kolln Oat Bran Crunch 1/ New Morning Ultimate Oat Bran Erewhon Kamut Flakes 2/ Health Valley Organic Amaranth, Blue Corn, Fiber 7, Healthy Fiber, or Oat Bran 3/ Flakes (with or without raisins) 1 Health Valley Fat-Free Honey Clusters 2 3/ & Flakes LifeStream Berry Granola 1/ Barbara's Shredded Spoonfuls 3/ Grainfield's Raisin Bran 2/ Quaker 100% Natural 2 1/ Breadshop's Multi-Grain Grins New Morning Oatios Apple-n- Cinnamon New Morning Crunchy 3/ Arrowhead Mills Nature O's Best Bites have a whole grain (or bran) as the first flour or grain in their ingredient lists. What s more, a serving contains 1. At least 2.5 grams fiber, 2. No more than three grams fat, 3. No more than 350 milligrams sodium, 4. No more than five grams added sugar.* The amount column refers to cups of cereal per serving. Cereals are ranked from most to least fiber. * If a company didn t tell how much sugar it adds to its product, the cereal didn t qualify as a Best Bite. = Best Bite (among the highest score) = Contains aspartame (NutraSweet). = Contains more than three grams fat. 1 = Average for the items listed. 2 = Average for the entire line. Information obtained from manufacturers. General Mills Cheerios Grainfield's Oat Bran or Whole Wheat 1 3/ Flakes Barbara's Breakfast O's 1 1/ Health Valley Organic Oat Bran O's 3/ Health Valley Fat-Free 10 Bran Apple 1 3/ Cinnamon or Granola O's Arrowhead Mills Amaranth or Spelt Flakes Nature's Path Multigrain Flakes 2/ Nature's Path Millet Rice or O's 1 3/ Nature's Path Fruit Juice Corn Flakes 1 3/ or Heritage Flakes Arrowhead Mills Multigrain Flakes New Morning Oatios Honey-n-Almond Post Grape-Nuts Flakes 3/ General Mills Total or Wheaties 1 3/4; Kolln Oat Bran Crunch with Fruit 1/ Quaker 100% Natural Low Fat 1/ General Mills Honey Nut Cheerios Kellogg's Corn Flakes Kellogg's Rice Krispies 1 1/ Kellogg's Frosted Flakes 3/ Information in these tables from the Center for Science in the Public Interest (CSPI). Learn more at p. 8

Identifying Whole Grain-Rich

Identifying Whole Grain-Rich Is as easy as One... Two... Three... One... Food is labeled as Whole Wheat. If the packaging has Whole Wheat anywhere on the package (not just Whole Grain), then look no further.