Bread, Cereal, Rice and Pasta
Foods from the Bread, Cereal, Rice and Pasta Group are important for several reasons. They provide:
- Carbohydrates for energy
- Fiber for regularity
- Vitamins and minerals for many important body functions
- Protein for growth and repair of cells
Carbohydrates are the main source of energy. Energy is needed for the body to function, to be able to play and work, and to be able to study and learn. Most people need to eat more foods high in carbohydrates and fewer foods high in fat.
Fiber is very important in the diet. Foods with fiber include whole-grain breads and cereals, fruit and vegetables. Fiber is found only in plant foods. Fiber helps food move through your body faster. Increase the fiber in your diet a little at a time. For more fiber, substitute whole wheat flour for some of the white flour when you bake. Substitute brown rice for white rice. Chose whole grain cereals. In baking, 1/2 cup of white flour plus 1/2 cup of whole-wheat flour may be substituted for 1 cup of white flour.
Most foods in the Bread, Cereal, Rice and Pasta Group are low in fat; but croissants, muffins and some granolas are high in fat. Remember butter, margarine or icing added to foods from this group add calories and fat.
Servings
We need 6 to 11 servings of foods from the Bread, Cereal, Rice and Pasta Group every day. Children need at least 6 servings. Teenagers and very active adults need 10 or 11 servings every day.
What is a serving? A serving is one slice of bread; 1/2 cup cooked cereal, rice or pasta, one ounce ready-to-eat cereal, 1/2 hamburger or hot dog bun, or 1/2 bagel.
Read a Book
Most kids like to have books read to them. To help your kids learn more about the Bread, Cereal, Rice and Pasta Group look for a book about these foods that they would enjoy. Make a trip to the library and have your kids help you pick out a book about some food from this group. Be sure to select books that have a positive message about food.
Set a time to read the book. Make sure everyone is comfortable and can see the pictures.
After you have read the book ask the kids some questions such as: What food did you just hear about? Have you ever eaten this food? Do you like this food?
There are many children's book about breads, cereals, rice and pasta. Here are few titles to help you get started:
- If You Give a Moose a Muffin by Laura Joffe Numeroff
- Bread and Jam for Francis by Russell Hoban
- The Little Red Hen by Paul Galdone
- Too Many Tamales by Gary Soto
Gorp
To make Gorp, mix everything together in mixing bowl. Gorp is usually made with two cereals (3 cups each), one salty food (1/2 cup), one sweet food (one cup) and one dried fruit (1/2 cup). Measurements are approximate and may be varied depending on what you have on hand. Suggested ingredients:
| Any dry cereal Sunflower seeds Pumpkin seeds Roasted soybeans Raisins Any nuts Candy-coated chocolate candy Chocolate chips Corn chips |
Bite-sized crackers Marshmallows Pretzels Halloween Cereal Balls 1/4 cup margarine or butter One pkg. (10 oz.) marshmallows 2 tablespoons orange-flavored gelatin 6 cups crisp rice cereal 1/2 cup candy corn candy |
Combine margarine and marshmallows in two-quart glass bowl.
Microwave (high), uncovered, 2 1/2 to three minutes or until marshmallows are puffed. Add orange gelatin; mix until it combines. Stir in cereal until well coated. Mix in candy corn. Cool enough to handle.
With buttered hands, form mixture into 24 balls. Place on waxed paper until cool. Wrap tightly in plastic wrap for storage.
Tips:
- Pieces of cut black licorice can be substituted for candy corn.
- Mixture can be pressed into greased 13 x 9-inch baking pan and cut into squares for serving.
Nutrition per piece: 85 calories, 1 g. protein, 2 g. Fat, 0 mg. cholesterol
