Glutino Gluten Free Oven Baked Bar, Strawberry, Naturally Flavored, 5 Count

Cereals - FOOD INFORMATION

The grain group, which consists of foods made from wheat, rice, oats, cornmeal and barley, is divided into two sub-groups: whole grains and refined grains. Whole grains include every part of the grain, such as bran, seed and besidok. For example; bran flour, bulgur, oatmeal, brown rice etc. In refined grains, the seeds are separated by bran, in other words, processed and ground. This process, which improves the grain texture and extends the shelf life of the products, also destroys fiber, iron and many B vitamins. For example; white flour, white bread, rice etc. Most refined grain products are then enriched with B vitamins and iron, but fiber cannot be added to them. Some foods are made from a mixture of whole grains and refined grains.

How much cereal should be consumed per day?

This table is based on age, gender and physical activity (daily activities as well as less than 30 minutes of physical activity). Half of all consumed grains should be whole grains.

Group Age range Recommended daily Amount of whole grain to be consumed daily
Child 2-3 85 grams 43 grams
4-8 113-140 grams 57-71 grams
Young girls 9-13 142 grams 85 grams
14-18 170 grams 85 grams
Young guys 9-13 170 grams 85 grams
14-18 198 grams 100 grams
women 19-30 170 grams 85 grams
31-50 170 grams 85 grams
51+ 142 grams 85 grams
Men 19-30 227 grams 113 grams
31-50 198 grams 100 grams
51+ 170 grams 85 grams

Benefits:

• Fibrous foods such as whole grains reduce the risk of coronary heart disease and constipation.

• Consuming 85 grams of whole grain per day helps in weight control.

• Consume folic acid fortified cereals before and during pregnancy; prevents the formation of neural tube defects in the development of the fetus.

• Cereals are important resources for many nutrients; The diet contains fiber, some B vitamins (B2, B3, B vitamins, folic acid) and minerals (iron, magnesium, selenium).

• Dietary fiber in whole grains; helps to lower cholesterol levels and reduce the risk of heart disease. Fiber; Also important for proper bowel function. It reduces constipation and diverticulosis formation. Fibrous foods, such as whole grains, give a feeling of saturation with less calories. Whole grains are a good source of dietary fiber; Most refined grain covers a small amount of fiber.

• B vitamins (B2, B3, B complex, folic acid) play a key role in metabolism. It enables the body to get energy from protein, fat and carbohydrates. B vitamins are also essential for the healthy nervous system. Many refined grains are enriched with these B vitamins.

• Folic acid, a vitamin B, helps red blood cells in women. Women of childbearing age, especially those in the first quarter of pregnancy, need to consume enough folic acid. Because folic acid; It reduces the risk of neural tube defects, spina bifida, and anencephaly in the development of the fetus.

• Iron carries oxygen in the blood. Many young girls and women of childbearing age have iron deficiency anemia. They should eat foods that are heme iron (meat) or iron-containing foods, as well as foods rich in vitamin C that improve non-heme iron absorption.

• Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in bone development and in obtaining energy from muscles. Selenium, which protects cells from oxidation, is also important for the healthy immune system.

Useful suggestions:

• To consume more whole grain, you may prefer whole wheat bread instead of white bread or brown rice instead of white rice.

• You can use whole grain products more in meals. Like vegetable soup with barley noodle or bulgur rice in casserole.

• Low salt or unsalted and lean popcorn can be a healthy whole grain snack.

• The color of the products does not indicate whether it is whole grain or not. The bread may be brown because of its molasses or other material used. Therefore, be sure to check the contents of the products.

• Prepare a choice of whole grain products for snacks or meals for children.

• Offer your children a choice of different whole grain products. You can help them prepare snacks from their favorite products.

• You can direct your older children to look at the contents of packaged foods and choose whole grain products.

Health elixir: Oats

If you want to combat stress, stay young and live the intense pace of the day, your address should be oatmeal foods. Do not miss the oat which has many problems from health to beauty, especially on cold winter days.

The Chinese discovered the vital properties of oats thousands of years ago. The ancient Romans didn't let it off their tables to store energy. The Warrior Vikings have often expressed their indebtedness to their breakfast food called 'porridge' prepared with oatmeal.

Oat, also called 'vegetable protein', contains plenty of protein, lipid, fiber, mineral salts, vitamins and B-group vitamins. When it is consumed regularly, it refreshes the body and reconstructs it. High-dose energizing properties of students preparing for exams, expectant mother expectant mothers, athletes, very cold in cold weather, often ill little children, growing children and convalescent patients come one-to-one. Oats are very effective nutrients in transporting energy to cells, transferring oxygen to tissues through blood and regenerating damaged old cells. Furthermore, it combines with heavy metals such as poisonous lead, cadmium and chromium to remove these substances from the body. Moscow State University scientists said that oats are a real health elixir rather than a very valuable remedy, and that the Russians have used oat flour for lead poisoning for many years.

Oat is sold in the market as flour, pate, oat grain, oat extract, muesli and breakfast cereal. You can prepare bread, sweet and savory pastries with flour oats. Or you can add them to the meatballs. Breakfast cereal in the form of warm milk you can eat by adding. With crushed oats, you can prepare different pudding. You can prepare beauty creams with oat flour and make health baths with oat extract.

To start the day well, eat oat muesli mixed with milk. At lunchtime, you can eat nutritious, hearty oat patties (5 tablespoons of flour, 5 tablespoons of oat flour, 1 egg and salt and fry it by adding a spoonful of hot oil). In the evening, add oats to the bath water for a comfortable sleep and a velvety skin. Store health with oat tea before bedtime.

Oat ID card

* Oats are quite a calorie grain. There are 390 calories per 100 grams. However, it is a valuable carbohydrate source because it contains 354 calories of the same amount of rice and 346 of pasta.

* Oats, muscles that refresh 'lisina' called a protein and regulates the function of nerves contains high doses of group B vitamins.

* Very good in 'good' oils. The so-called 'oleic acid' fats are very useful for the regular functioning of nerve cells.

* Oats are also rich in minerals: 100 grams of 53 mg calcium, 405 mg phosphorus, 4.5 mg iron and 268 mg potassium is available. Also a valuable magnesium store.

If you have high cholesterol

Fatty acids in oats are 'good fats', giving vitality and preventing the rise of cholesterol. It lowers cholesterol in the blood thanks to the fibers it contains.

Vegetable molecules, very similar to cholesterol in oats, minimize the intake of bad cholesterol. Therefore, when it comes to over-fat nutrition phytosterol in the content of oats prevents excessive fat in the blood. So oats are some kind of fat remover. If you have high cholesterol, do not skip oats from your table.

To relieve menstrual problems

Sudden personality change, extreme irritability, insomnia, melancholy, desire to eat too sweet ... Many women complain of these problems caused by hormonal imbalance during menstruation.

The solution is to eat oatmeal for breakfast and lunch. Oats help the function of the thyroid gland, balancing the production of estrogen hormone. Magnesium mineral, which is rich in oats, reduces pains by minimizing muscle tension in the lower abdomen. Phosphorus prevents common weakness and forgetfulness before and during menstruation. If you are suffering from menstrual problems, eat 1 week before the period and during the menstrual period. Two servings per day were ideal.

For the recovery period

Oat is a very useful nutrient for patients in convalescence. When the body is exhausted, oats provide relief for all kinds of physical and brain fatigue. It is a very energetic food but extremely light and easy to digest. Oats strengthen the muscles and bones by providing the body with the right amount of carbohydrates, B-group vitamins, iron, phosphorus and calcium. It protects the teeth and helps the nervous system to function properly.

Against inflammatory diseases

Oats are good for all kinds of inflammatory diseases. If you want to add to hot milk or oatmeal porridge (1 cup of oat flour and 2 cups of water to melt into a thick custard until it reaches the consistency of dark custard. Warm and then cover the area with warm towel) to prepare and apply to the diseased area. It is good for respiratory infections such as laryngitis and sore throat, sore throat caused by smoking and bronchitis. Especially in children with bronchitis, hot oatmeal porridge applied to the chest and back provides comfortable breathing, expectoration and cough. Oats are also friendly to the stomach because of their relaxing effect. To prepare oat tea, add 1 pinch of oatmeal to a cup of boiling water and leave for 20 minutes. For flavoring with honey.

Against thyroid gland disorders

Oat is an ideal nutrient for the regular function of the thyroid causing goiter disease. When the thyroid gland works slowly, it causes problems such as fatigue, cold resistance and rapid chilling. With the thyroid, blood circulation is also slowing down. Problems such as fatigue and dizziness arise. If you have any complaints about this, eat oatmeal regularly at breakfast.

Against skin rash and itching

Oats, skin softening and relaxing effect thanks to the skin redness and itching relieves. Hot bath water added to oat grains eliminates diaper rash problems and dermatitis and inflammations on the skin. To do this, add 1 cup of oatmeal or 1 cup of hot oatmeal to hot water and mix. Boil, strain and apply to the problem area. Oat protects the skin exposed to soap irritations and sudden changes in weather. For this, apply porridge to the problem area.

Against diabetes and liver fatigue

Those with health problems need to follow special diets. The diet should be predominantly oat, especially when it comes to liver fatigue caused by thyroid disorder and excessive fat accumulation in the blood.

Oat is a cereal that should be included in the sugar diet. Because it's poor in sodium and sugar. Pectin and emicellulose (this substance captures the sugar entering the body reduces the concentration) thanks to low blood sugar.

For cold cracking hands

It is useful to apply extra care to the skin and hands that are exposed to external factors in winter. Oatmeal porridge in your hands cracking and frying from the cold. 1 cup of tea oat flour 2 tea cups until melted in water and cook until low custard consistency. After cooling, apply to your skin for 3-4 minutes and rinse with warm water. Your hands will be soft. If you do not use hand cream in winter, do not forget to do this application every 3 days.

Against insomnia

Our nannies would fill their pillows with oatmeal for a comfortable sleep. Today, 2 cups of oatmeal or oatmeal with added hot baths provide a comfortable and healthy sleep. If you wish to bath water, you can buy oat extract from pharmacy, natural store or spices.

After epilation

After epilation, apply a cream (or porridge) containing oats to your skin. The moisturizing effect of starch in oat content will provide velvety softness to the skin. Oats make the hairs grow later and weak.

Quickly greased hair

Oats shine and strengthen the hair. If your hair is oily, eat two meals a day with oatmeal. For example; For breakfast, eat oat muesli, and oatmeal custard or cookies in the late afternoon. Apply 15 days of oat cure for your hair. For oatmeal tea between meals.

For children with anorexia and frequent illness

Little naughty wastes a lot of energy all day long but usually feeds them with junk food. Mothers find it difficult to control how their children, especially those who go to school, are fed. Oats, which have high nutritional values, are very important nutrients especially for growing energetic and frequently ill children. Oats, known as growth hormone, 'auxina' contributes to the production of hormone. Oats are rich in amino acids (essential substances for protein synthesis), vegetable proteins and starch, which provide the body with long-term energy and help to regulate all the functions of the body in a perfect way. With calcium and phosphorus in its content, it accelerates bone formation in children and strengthens bones and teeth. Phosphorus is also essential for fat and protein metabolism.

50Axx
Glutino Gluten Free Oven Baked Bar, Strawberry, Naturally Flavored, 5 Count

Enjoy Life Chewy Bars, Soy free, Nut free, Gluten free, Dairy free, Non GMO, Caramel Apple, 6 Boxes (30 Bars)

Is it healthy to eat cereal for breakfast? : Child Nutrition

Children's success at school is through breakfast.

Perhaps the most neglected thing for school children is breakfast. Child Health and Disease Specialist Dr. Pınar Boncuk Durable, “Starting with breakfast is the most necessary thing for the growing body and brain. Beyin The overall health of those who have breakfast is much better because the variety of food is healthier. Whole-grain bread or oats, etc., eaten for breakfast. cereals can not be taken during the day fibers, olives and eggs in terms of protein and useful oils are extremely useful. Some children, especially adolescents , skip breakfast and think it's a good way to stay slim. In fact, they can gain more weight with the high calorie foods they eat during the day. Children who have breakfast will be more successful in school and have higher concentration and energy. The way to learn new things and succeed in the exam is to provide energy to the brain in the morning.

What kind of breakfast should be made?

Choose a protein-rich breakfast. Eggs, milk and cheese are important in terms of both protein and calcium requirements. Children begin storing calcium in their bones and thickening their bones during adolescence. This situation continues until the 20s. Vitamin D has very limited nutrients, and eggs are the leading ones. It is important to consume eggs especially in winter when there is little chance of receiving sunlight.

Vitamin D not only provides calcium absorption, but also a positive effect on anti-cancer properties and immunity. Corn, rice, cocoa flavored cereals have a high glycemic index. Glycemic index is an indicator of how quickly the sugar we take will raise blood sugar. A bowl of sweet corn flakes and a bowl of sweet oats may have the same carbohydrate load, but their glycemic index is very different. While one raises and lowers blood sugar in 2 hours, whole grains such as oats raise the sugar slowly thanks to the fibers they contain and provide energy to spend the whole morning. Sudden drop in blood sugar levels can reduce children's mood and focusing power. Whole grain breads, oats, cereals such as quinoa should be preferred in terms of fiber content. Almond, walnut, hazelnut, fresh fruit, dried fruit, olives can be given useful options.

How can we make time for breakfast?

Have your child sleep earlier in the night.
Let him wake up for breakfast.
Make breakfast a priority, and if possible, sit with the whole family.
In general, it was revealed that obesity was seen less frequently in children of families living together.
If it is difficult to sit down, then prepare your child something practical to eat on the road, such as yoghurt and dried fruit, bread with whole grain bread, cheese or egg or tomato sandwich if the season is appropriate, fruit, milk.



49Axx
Enjoy Life Chewy Bars, Soy free, Nut free, Gluten free, Dairy free, Non GMO, Caramel Apple, 6 Boxes (30 Bars)

Kashi, Soft-Baked Breakfast Bars, Ripe Strawberry, Non-GMO Project Verified, 7.2 oz, 6 Count(Pack of 8)

Karatay breakfast cereal Recipe - What is Karatay breakfast cereal?

What is Karatay Breakfast? What are the benefits of Karatay breakfast? answers to questions. Dr. Canan Karatay. Here are ways to lose weight with Karatay breakfast.

What is Karatay Breakfast? What are the benefits of Karatay breakfast? answers to questions. Dr. Canan Karatay. Here are ways to lose weight with Karatay breakfast. Professor Dr. Karatay, "Instead of eating bread, you can lose weight by eating sensible products. Sugar and bread in the Karatay diet is called" sweet poisons "because these are the things that make you the most fat," he said.

As the summer season approaches, Prof.Dr. Dr. Karatay shared answers to questions about the Karatay diet:

"Plum, cherry, whether it is healthy fruits, contrary to what we know, because of the high sugar in the watermelon and melon is one of the products to be avoided. Instead of ready-made chickens you get from the marketplace called the village chicken, you need to consume free growing chickens.

CONSUME WALNUT Instead of BREAD!

Do not eat constantly while doing Karatay Diet. Insulin resistance cannot be broken when we eat often and when we don't spend it. Less food is not correct, in fact, 3 meals, but will be eaten as full. Breakfast is the most important meal of the 24 hours. According to the Karatay diet we have to eat very strong in the morning. You can eat 2 eggs or bacon eggs or menemen every day. We can eat as much cheese as our handful and salad. Eggs, feta cheese, 10-15 olives, 1 cup walnuts (or peanuts, almonds). Eat walnuts instead of bread. Those who want to lose weight in the Karatay diet will not eat bread because eating bread increases insulin resistance. Insulin is the hormone that stores fat. When we eat less and more frequently, the oils are sent to this tank and stored. When we eat, insulin rises and after 2 hours it starts to fall and a feeling of hungry becomes apparent. When we have a very strong breakfast, we don't get hungry all day. At that time, the hormone leptin comes in and uses our own body fat as a snack. That's why we're not hungry. When we eat often, the liver and pancreas get tired. In the Karatay Diet, eating often is not right.

WHAT TO EAT IN THE KARATAY DIET?

Karatay diet if you are hungry, do not eat anything at noon. You can eat a cup of hazelnut-peanut. Lahmacun is one of the healthiest foods. The dough should be very thin, the lahmacun is healthy in that: it has meat and vegetables on it, onions and parsley. You can eat a little lahmacun in a place you trust. You should continue this way until you lose weight. This is essential for the removal of liver fats.

HOW DOES KARATAY DIET?

Karatay diet is not a diet, it is a way of life. These important issues should be considered for a healthy life. We are a still society, we eat a lot of bread, we drink a lot of fruit juice. We could eat fish instead. Fish is a healthy food. Scientists, "sugar is the sweetest poison," he says. Place the sugar cubes on a slice of bread, the more sugar we eat, the more sugar we eat with the bread. You should avoid bread if you want to reduce your liver fat.

WHAT IS PROHIBITED IN THE KARATAY DIET?

Foods with high glycemic index

All kinds of cereal flour and foods made of them (all kinds of bread) - roasted nuts,
All kinds of sugar, all kinds of sugary food, all kinds of sweeteners and diabetic products,
Rice, potatoes, baked carrots,
Watermelon, melon, grapes, fig, banana
Chicken, eggs and all kinds of fabricated products sold in the market, sausage, salami, sausage,
All kinds of soft drinks (including diet - light products), fruit yoghurt, granite coffee, all kinds of alcoholic beverages,
Sunflower oil, corn oil, margarine
Ground cereals
After 19:00 - 20:00 to eat or snack,
To be hungry from the table, to eat in small and frequent intervals, snacks,
Inactivity.

HOW SHOULD THE KARATAY BREAKFAST PLATE BE?

(07.00-09.00)

2 undercooked eggs. It can be boiled and boiled in a shelf or apricot consistency or in low temperature pure butter without excess solids. Scrambled eggs, menemen, poached egg, bacon and bacon eggs can be made.
A handful of low-salt cheese. It won't be low fat, light or cream cheese! Sheep, cow or goat milk classic white cheese, old kashar, Erzincan leather overalls, Izmir overalls, Balikesir basket cheese and so on. local cheeses ... However, any bread, pastry, bagels and so on. Be eaten!
A fine certain tea cup with walnuts, hazelnuts, peanuts, almonds or groundnuts. (Nuts will not be roasted and unsalted!) 10-15 pieces of low-salt olives. (Olive oil, lemon, thyme and chili peppers can be added.)
Tomato, pepper, cucumber, radish, parsley, mint, arugula. (Natural and can be eaten as much as desired provided that it is in season.)
You can drink tea or milk with lemon. (Without sugar and no sweetener!)

OILY WITH PEPPER (can be made in four seasons)

Materials

2 eggs
1 teaspoon dry rosemary (crushed in mortar)
Crystal rock, black pepper, paprika, cumin (according to mouth taste)
1 teaspoon of butter
Feta cheese in a palms up

Preparation: Break the eggs into a bowl and whisk thoroughly. Put a steel omelette pan on top of the stove, throw the butter into it and melt over medium heat, pour the egg into the pan and reduce the heat. Sprinkle with a pinch of black pepper, chili peppers, cumin and salt. Sprinkle the latest rosemary. When the six start to cook lightly, fold the two sides inward and roll the omelette. Keep the interior on top of the stove so that it is not overcooked, then extinguish the fire and take the omelette on a serving plate and serve.

TRADITIONAL TURKISH YOGHURT MAYALAMA

Materials

1 kg of milk
1 tablespoon home yogurt (heaping)
Glass bowl or earthenware pot
A large table cloth (cotton)

Preparation: Put the milk in a saucepan and boil well. Then extinguish the fire and allow the milk to cool slightly. When the temperature of the milk reaches the degree to which the pinky finger is stable, pour it into a glass bowl or earthenware pot and place a tablespoon of yogurt in it and mix into the milk with a wooden spoon. Close a glass or porcelain lid. Wrap it in a thick cloth and allow to stand for 6-8 hours at room temperature. Then put the fermented yogurt in the fridge and serve as you like. "

ONLY ONE DAY FRUIT!

The Karatay diet, which was created according to the latest scientific data, was adapted to the Turkish people and Turkish cuisine with the latest information contained in the new nutrition pyramid that replaced the old Harvard nutrition pyramid in 2002. Dr. Canan Karatay is enriched with his medical experience. At the top of the Karatay Nutrition Pyramid are refined and processed foods, fruit juices and sugary drinks, which we call 'zero'. They must not be eaten or drunk!
Meat of fish, lamb, beef or game animals can be eaten twice a day.
Bulgur or wheat salad or rice can be consumed once a day.
According to the season, natural fruit can be eaten once a day.
Depending on the season, vegetables can be consumed as much as desired.
Classic white cheese can be eaten until plenty of olives are saturated.
At the bottom of the Karatay Nutrition Pyramid, on the basis of which are nuts, legumes, healthy fats (village butter, cold pressed extra virgin olive oil, Omega-3) and movement. Nuts and legumes can be taken three meals a day, healthy fats should be taken every day. At least 20-40 minutes walking a day is a must ...

CAN PREGNANCES DO THE KARATAY DIET?

Professor Dr. Canan Karatay, in his new book for mothers and pregnant women said: "Stay away from sugar, do not eat bread, do not touch your pasta, eat plenty of eggs.

Is it all about parents for a healthy baby?

Yes, but environmental factors are very important as well as parents! That's why I wrote the Karatay Diet book for expectant mothers and pregnant women. Not only during pregnancy, but also from the time when the baby-making plan begins, that is, at least six months before pregnancy, healthy eggs and sperm are found in parents who acquire a healthy diet and lifestyle. This is the first step for a healthy birth of the baby. If the mother or father is overweight or has an unhealthy diet / lifestyle, the quality of their eggs and sperms deteriorates. They also often work hard to ensure pregnancy. Infertility, the cause of which is unknown, is very common today! Scientific studies show that the most important causes of infertility are pesticides, hormone-based artificial foods, hybrid and GMO seeds.

What is the reason for insulin elevation?

Sugar and foods that turn into sugar in the body. Bread comes first. You know how much bread consumed in Turkey as well. The bread's glycemic index is higher than sugar. A person will not raise insulin, whether male or female, pregnant or not! As soon as the embryo has fallen into the womb, insulin levels begin in the mother. Because the body needs to be fat for pregnancy to go well. Insulin is the only hormone that lubricates the body. That's why there's a high insulin level in the pregnancy. So there's no point in raising that hormone by eating unhealthy! Pregnant women 'two live pasta, baklava, eat pie' should not say.

What to do if a pregnant woman wants to eat pastry?

If he's craving it, he's probably got some secret sugar. The real problem with pregnant women is that they have conceived without knowing that they have hidden sugar or diabetes. 60 percent of the human body is water, 20 percent is protein, 19.9 percent is fat, only less than 1 percent is carbohydrate. If this ratio is kept, the baby will be healthy and pregnancy will be good.


48Axx
Kashi, Soft-Baked Breakfast Bars, Ripe Strawberry, Non-GMO Project Verified, 7.2 oz, 6 Count(Pack of 8)

Nature's Bakery Whole Wheat Fig Bars, 1- 12 Count Box of 2 oz Twin Packs (12 Packs), Raspberry, Vegan, Non-GMO, Packaging May Vary

How should diet breakfast cereals?

Breakfast is the most important meal of the day and what we eat determines how the day will pass. One day without breakfast is inefficient and tiring. Breakfast is very important for everyone, but especially for those who want to lose weight. When it comes to breakfast, the question of how a low-calorie, full- diet diet breakfast comes to mind. A healthy and low-calorie diet can be prepared by taking care of certain issues to start a healthy day. You don't have to stay connected to what your diet list is for.
How should the diet breakfast menu be?

If breakfast is to be taken as a diet, simple but satisfying foods should be preferred. Breakfast should definitely include protein sources such as eggs and cheese.

Research shows that people who consume regular protein lose weight much faster than people who consume less or no protein. High-protein diet breakfasts provide you with an energetic start to the day and keep you full until lunch.
Diet breakfast menu,

Muesli and Yogurt Milk shake with honey Diet breakfast cereal and fruit 1 bowl of lean yogurt and diet breakfast cereal Whole grain grissini and boiled eggs can be found.

Sample Diet Breakfast Plate

A healthy breakfast is actually the diet of the breakfast. The greens, green tea, eggs, cheese, tomatoes and cucumbers in which the bread is selected from whole wheat or rye bread meet the amount of calories a healthy individual should take for breakfast. Natural and real honey should be preferred instead of jam.

Breakfast should not contain harmful foods, especially sugar, which contain plenty of sugar and fat, especially in the diet breakfast lists . Dietary breakfast products are saturated fat, non-trans fat foods. An ordinary breakfast cereal is very sugary and oily.

So should not opt ​​for light breakfast. Whole oatmeal, wholegrain oatmeal, protein-rich special breakfast cereals may be preferred.
Diet breakfast recommendation

For a light breakfast, you can use the ingredients available in your home. Instead of mixing oatmeal with milk, you can consume it as an omelet with eggs. You can even add white cheese in this omelet and make your omelette a great source of protein.

You can create breakfast recipes that you add different things every day within the scope of the diet program specially designed for you.


47Axx
Nature's Bakery Whole Wheat Fig Bars, 1- 12 Count Box of 2 oz Twin Packs (12 Packs), Raspberry, Vegan, Non-GMO, Packaging May Vary

Quaker Baked Flats, Cranberry Almond, 5-3 Bar Packs (Pack of 8)

10 Best Cereals Foods in Your Kitchen

Even the smallest choices you make about what you eat during the day can make great changes in your energy level, your cognitive activities, and even your sleep quality. You don't need to talk about your appearance, your body shape… By choosing foods that are beneficial to your health, increase your energy and reduce your risk of serious illnesses, you support your body's self-healing and renewal mechanism. So everyone who cares about their health needs to pay attention to what foods they consume and stay away from packaged foods devoid of nutritional values. However, doing so is not always as easy as it seems. Many of the foods in our kitchen that seem innocent can actually be harmful.

So what foods should we have in our kitchens and which ones should we avoid? Here are the best and worst foods to consider when consuming for a healthy life:
Top 10 foods for your health
1. Unroasted or slightly roasted nuts

Nuts containing three times the protein and fiber of potato chips, however, do not contain as much sodium as potato chips. Unroasted, unsalted nuts may be a good snack option.
2. Legumes

Legumes are an important source of protein, phytochemicals and fiber. That's why it is in the category of good food that should be found in your kitchen. When consuming legumes, be sure to prefer “low salt” or “reduced sodium anız if you are going to buy canned food.
3. Less salty tuna or salmon

Tome or salmon rich in omega-3, which protects your heart, can be an ideal solution to quickly make yourself a sandwich.

4. Oats

If you need a very quick and balanced solution for breakfast in the morning, oats can be what you are looking for. You can taste it by throwing fresh or a few dried fruits into the oats mixed with a little milk.
5. Whole grain breakfast cereals

Nowadays, when you buy breakfast cereals in the kitchens of many families, you should prefer the whole grain ones. Whole grain cereals containing at least 5 grams of fiber in one serving offer a better solution for breakfast.

6. Pure extra virgin olive oil and canola oil

Heart-friendly unsaturated fatty acids and phytochemicals make olive oil a great material for your meals. In different cooking techniques, you can make a healthy choice by using canola oil.
7. Whole grain pasta

If you have pasta in the kitchen, it takes only 10 minutes to prepare your meal. When you prepare such a practical solution with whole grain pasta, you will at the same time turn it into a healthy solution. One serving of whole grain pasta contains 6 grams of fiber, 7 grams of protein and phytochemicals from whole grains.
8. Kinoa

Quinoa, which you can cook like rice or bulgur, is a rich source of fiber, protein and iron. A quarter cup of dry quinoa is equivalent to about 170 calories. You can easily use quinoa in salads, soups and many other places.

9. Green tea

Green tea is a rich source of phytochemicals. Moreover, you can avoid other sugary drinks by drinking green tea.
10. Dark chocolate with a cocoa content of 60 percent or more

Many of us know the health benefits of cocoa, an antioxidant-rich food. Dark chocolate is one of the foods that should be in your kitchen. Research shows that dark chocolate and cocoa in its content reduce emotional stress, reduce the risk of developing cardiovascular diseases and reduce blood pressure.


46Axx
Quaker Baked Flats, Cranberry Almond, 5-3 Bar Packs (Pack of 8)

Bob's Red Mill Peanut Butter Coconut & Oats Bob's Better Bar

The Contribution of Breakfast to Student Nutrition and Its Impact on Academic Success

Breakfast, which is defined as the first meal of the day, tends to be skipped more than the other meals. However, research indicates that breakfast contributes to daily energy and nutrient needs of children and adolescents, especially during the growth period, and has a positive effect on school success. This study was conducted to determine the university students' habit of making breakfast, the contribution of breakfast to the daily energy and nutrient beats and its effect on the academic achievement of the students.

The research data were obtained by applying a questionnaire to the students of Kayseri Erciyes University 3rd grade students who were selected by simple random sampling method. The energy and nutrient consumption of the students were determined by three-day nutrient consumption and the share of breakfast in daily meals was taken as 1/4, It was made according to the scoring status stated in Erciyes University Regulations and Higher Education Legislation. A total of 369 students (206 male (55.8%) and 163 female (44.2%)) participated in the study.

The mean age of the students was 21.8 ± 1.4 years and the Body Mass Index (BMI) was normal with a mean of 21.8 ± 2.2 kg / m2. 42% of students have regular breakfast every day and 58% do not. Students who have breakfast stay at home with their family (47.1%) and those who do not stay with their friends at home (40.2%). 10.3% of students having breakfast and 16.3% of students who do not have breakfast fail at school.

When the amount of energy and nutrients that the students get from the breakfast meets the suggested situation; while male students take riboflavin and oil close to those recommended for breakfast, they take protein and iron above the recommended level and energy and other nutrients below the recommended level. Girls, on the other hand, take the protein above the recommended, while the oil is close to the recommended, energy and other nutrients are under the recommended.

The results of the research show that university students do not have regular breakfast, the contribution of breakfast to daily energy and nutrient requirements is lower than recommended and breakfast increases academic success. To make students gain the habit of regular breakfast starting from childhood and consuming a breakfast consisting of cereals and milk or fruit juice as a different breakfast option for our country, which will require a shorter time to prepare, will contribute to their adequate and balanced nutrition.
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Bob's Red Mill Peanut Butter Coconut & Oats Bob's Better Bar

KIND Breakfast Mix

Nesquik Breakfast Cereal now in bar

Nesquik breakfast cereals with full cereal, vitamins and minerals full of content provide children a healthy and active start to the day.

Nesquik'ten children and mothers loved one more innovation ... Children make a good start to the day and balanced nutrition plays an important role in the Nesquik breakfast cereals, preserving the content and flavor 'Nesquik Full Grain Bar' took place on the shelves.

Nesquik breakfast cereals, full grain, 6 vitamins, minerals, fiber, calcium and iron with the formula, the body's iron, calcium and vitamin D for children helps to meet. 'Nesquik Full Grain Bar', which offers a practical breakfast alternative with Nesquik flavor, is the mothers' biggest helper for fast breakfast needs or for a nutritious snack.

Nesquik full-grain bar with breakfast always next to you!

While the children who are reluctant to eat breakfast love the most important meal of the day, Nesquik breakfast cereals, which offer a nourishing alternative to mothers, and Nesquik Full Grain Bar, which is offered to mothers and children, will now be easily carried by children in their lunchbox.

The 'Nesquik Whole Grain Bar', with its nourishing content, allows children to have a pleasant start to the day or feel good about their snacks.


44Axx
KIND Breakfast Mix

Quaker Baked Flats, Banana Honey Nut & Cranberry Almond, 5-3 Bar Packs (Pack of 4)

Protect your heart health with whole grains

Wheat, oats, rice and their products are an important part of daily eating habits. Whole grain products; Reduces the risk of cardiovascular diseases, cancer types, diabetes and high blood pressure.

Cereals are important sources of dietary fiber, B vitamins (thiamine, riboflavin, niacin and folate) and iron, magnesium and selenium minerals.

Dietary fiber from whole grain products forms the basis of a healthy diet.

Dietary fiber; lowers blood cholesterol levels and reduces the risk of cardiovascular diseases. Fiber is important for regular bowel functions. Prevents constipation and intestinal diseases.
Group B vitamins such as thiamine, riboflavin, niacin and folate play a key role in metabolism. These vitamins in the body carbohydrates, proteins and fats are involved in the formation of energy. B vitamins are also essential for the healthy nervous system.
Folate (folic acid) is involved in the production of red blood cells. Adequate folic acid intake in the first trimester of pregnancy is extremely important for the health of the newborn.
Iron is responsible for transporting oxygen in the blood. In iron deficiency, anemia occurs. For this reason, iron contained in the foods in this group is important.
Whole grain grains are good sources of magnesium and selenium minerals. Magnesium; it is used in the production of energy in muscles and in the construction of bones. Selenium protects cells from oxidation and is essential for a healthy immune system.

Examples of whole grain products ; whole wheat flour, bulgur and splitting, whole wheat bread, rye, whole cereal breakfast cereals, brown rice, popcorn, whole wheat pasta. Examples of refined cereal products are ; white flour and pastries made from such flour, white bread, white rice, cereals made from refined cereals. Newly added kinoa and chia seeds are also good sources of whole grains.

Top 10 whole grain sources

Amarante
Barley
Wheat
Bulgur
Egypt
White millet
Oat
Kinoe
Rice
Rye


42Axx
Quaker Baked Flats, Banana Honey Nut & Cranberry Almond, 5-3 Bar Packs (Pack of 4)

Pamela's Products Gluten Free Whenever Bars, Cranberry Almond, 5 Count Box, 7.05-Ounce (Pack of 6)

Whole grains

What is whole grain?

Cereals consist of three parts:

Fiber-rich outer shell (bran): Fibers, vitamin B, minerals, protein and naturally occurring health-beneficial vegetable substances contain.

Middle starchy endosperm: The middle layer - the largest part - is the plant's main energy store. Contains carbohydrates, proteins, small amounts of vitamin B.

Very rich interior (seed / germ): Although the smallest part of the grain seed contains many useful substances: important oils, minerals, B vitamins, such as vitamin E. Russe forms a very small portion of the grain, 1 tonne of cereal, 1 kilogram of rusheym.

Whole grains include all three useful parts of the grain.

What is refined grain?

When the grain is processed, that is to be refined, bran and seed parts go away. Only the energetic endosperm remains. This means loss of many useful substances. Refined foods are usually white. They are softer. White bread and rice consumed in the market are the most commonly consumed refined grains. Children who are fed with refined grains are fed, but not enough.

This is not the only problem with refined grains. These grains have high glycemic index. In other words, they cause the blood sugar to rise and fall very quickly. If there is a genetic predisposition, this will prepare the ground for future insulin resistance and diabetes.

Refined grains are very poor in fiber. This affects the digestive system of small gourmets very negatively and may lead to constipation .

Why are whole grains more useful?

Children who eat whole grains do not get empty calories; Food that gives energy to the child, which feeds his stomach but does not contain vitamins and minerals to support his mental and physical development is called empty calories. Whole grains are very rich nutrition sources. They contain many nutrients necessary for your child's development.

Moreover, they are rich in fiber and have a positive effect on the digestive system. They don't lead to constipation.
Glycemic indexes are low; they do not cause sudden increases or decreases in blood sugar. They prevent diseases such as diabetes and insulin resistance, which is very common today.

What's the difference between whole bread and whole wheat?

Whole bread can be made from wheat, rye, oats or any other cereal. Flour, which is used in whole bread, includes all 3 parts of the grain called bran, seed (germ) and endospermia. No elements of the grain were separated. It is dark and heavy. It is very rich and nutritious in terms of vitamin minarel.

White refined breads are made with flour produced only from the endosperm of wheat. It gives energy but its nutritional value is low. Bran breads are generally produced by adding some wheat bran to white flour. They are richer in fiber than white bread, but not as nutritious as whole bread.

Is whole rice the same thing as whole rice?

We see that the word wholemeal is sometimes more common, since the word full is not widely used among people. Although there is a difference between whole wheat and whole bread, this is not the case with rice. There is often no difference between wholemeal rice sold in the market and whole rice. Nevertheless, take care to read the back of the package when buying, try to understand whether the rice has gone through any process.

Is semolina, bulgur, oatmeal whole grain?

Semolina is not whole grain. But it is extremely nutritious. Semolina is the raw material of pasta, made from durum wheat. Durum wheat is different from wheat used in bread making. Especially protein value is higher.

Oatmeal is also not whole grain. It is obtained by separating the bran and endosperm part of oats like white rice. And it has lost very important nutrients. Unlike oatmeal, oat bran is sometimes sold. If you use these two together, there is at least less food loss.

Bulgur belongs to whole grain class. It is made of wheat but does not lose its nutrients due to the way it is made. Therefore, bulgur pilaf is a very good alternative to white rice.

Does whole grains anemia?

It is not right to say that whole grains are anemia. But it is true that they make iron absorption difficult. Iron is a very hardly absorbed mineral. Although we consume foods rich in iron, the digestive system can only absorb a portion of that iron.

Not only whole grains, but also dairy products make iron absorption difficult. Iron deficiency is very common in children. Therefore, it is necessary to pay attention to methods that facilitate the absorption of iron, especially in the nutrition of children.

Since refined grains (white rice, white bread) do not have much nutritional value, giving up whole grains is not an option. Instead of giving whole rice or bread with iron-rich foods (such as meatballs), it is a much better option to give a spoon of legumes or vegetables. Or tangerines with black raisins (vitamin C facilitates iron absorption) can be very useful for iron.

You can choose to give whole grains with vegetables. Soaking full rice the night before makes it easy to cook. It is also claimed to reduce iron absorption.

Can my baby digest whole grains?

You can feed your baby with whole grains from the first day of transition to solid food. In whole grains, since the fiber-rich bran part of the grain is not separated, it contains plenty of fiber unlike refined grains. Fiber affects the digestive system very positively. The main reason for the constipation problem of small gourmets is generally the poor diet of fiber.

Is baby food / custard made from whole grains flour?

Baby food can be made from whole grains flour. It should even be done. Because the foods you make with these flours are not refined, they carry all the nutritious elements of the grain and are much more useful. But there are some things you need to pay attention to. There is no need to cook ready-made cereals in the market. Because these have already been processed. But you need to cook oatmeal or rice flour in your home custard.

What do I have to do if my child does not want to eat full bread and rice?

You will not experience this problem if you have fed your baby with whole grains from the first day of passing into solid food. It is a prejudice in which whole bread or rice is tasteless. If our taste is used to refined (white) bread and rice, whole grains may not appeal to us in the first place. This is the case for our child. Contrary to popular belief, you may not like it when you always give 2-year-old white rice to a child who is always fed with bulgur or whole rice. Until that day, a child fed with white pasta and rice may not look very hot on full (dark) pasta.

Therefore, if he started working with white grains, it would make more sense to realize this change without going through a 2-year-old stubbornness and food selection period. If your child is 2 years or older, there is no doubt that you will have more difficulty.

You can try the following ways in the migration process:

• Children do what they see from you. It is unrealistic to expect him to eat full rice while you eat white bread / rice. First of all, you should design your own menu accordingly.
• You don't need to turn all grains into whole grains at once. You can start with bread and continue with the rice as you get used to it. Or vice versa.
• Bulgur pilaf is cooked in every house. If you are more familiar with bulgur rice, you can slowly remove the white rice from the diet and replace it with bulgur. In time, you add the full rice.
• Seasonal tomatoes can solve all your troubles. Children generally love rice / pasta with tomatoes. A nice sauce will reduce rejections due to the color of pasta and rice.
• You can make something that you like by driving on the whole grain bread. Or you can store different colors and textures in a little way by putting cheese on top and baking.
• You can tell your child who doesn't want to eat in a suitable language and simply why the whole rice or pasta looks different and why it is more useful. You can do this by showing him a wheat you have found, finding photos from the internet, taking him to a mill or a place selling cereals, drawing pictures together. In this way, you will sign a research project together and make it a part of this selection.
• Bring together children who eat full bread / pasta / rice at meals.
• The only thing you should not do is persist and force. If he's resisting, maybe you can try again in a month. But during this time you should continue to consume whole grains.

Where do I find whole rice, wheat, rye and oat flour?

No more trouble finding whole wheat and rye flour. These products are sold in almost all major markets.

Rice flour sold in the market is made of white rice. However, whole rice flour started to be sold in organic and big markets. The rice itself is present in all markets. If you cannot find the whole rice flour, you can take the whole rice and wash it and dry it (it may take a few days to dry) and make it into the flour in the blender. The brass is very hard, your blender's motor needs to be strong. You can also protect the engine by not pulling too much brass at once. You can also use the coffee grinder for this job.

Full oat flour began to be sold in organic and big markets. It is quite difficult to find a full oat grain. You can find the whole oat grain from natural products. It is possible to process flour into the same process as rice. In fact, oat grain can be ground more easily than rice. Market Oatmeal an is a refined grain like white rice.

Are grain foods on the market made from whole grains?

Mostly no. It is not made from whole grains, but is also pre-processed. Therefore, you can give it to your child by mixing it with water or milk without cooking. Shelf life of whole grains is very short. Because there are some very useful oils that are not in their refined counterparts. These oils also cause quick deterioration. This situation is a problem for commercial enterprises do not prefer to use whole grain.

Does whole grains deteriorate quickly, how should I store and cook?

When consuming whole grains, the most important thing to pay attention to is the risk of deterioration and fungus. Shelf life of whole grains is very short, they break down very quickly and get fungal. Because there are some very useful oils that are not in their refined counterparts. These oils also cause quick deterioration.

Full grains need to be stored in cool and dry places. Especially in summer when the weather is very hot, insecticide can become inevitable if you do not keep it in the refrigerator.

Full grains need to be stored in grain. So the oat grains deteriorate much later than the flour. For this reason, if you do not have full confidence in the place you buy it in the form of grain in certain amounts at home may be good to grind.

It is impossible to tell from the appearance that whole grain is spoiled. Taste it before giving it to your child, it has a bitter / sour taste. A custard made from fresh whole grain never tastes like this.

If you do not trust the storage conditions of your place of purchase, the best solution is to pick up these products immediately after harvest time and store them in suitable conditions at home.

If you are going to use full rice, you should wash it very well first. Rice is a grain that grows in slime. For this reason, you should wash it very, very well before using it.


41Axx
Pamela's Products Gluten Free Whenever Bars, Cranberry Almond, 5 Count Box, 7.05-Ounce (Pack of 6)

Kellogg's Nutri-Grain, Soft Baked Breakfast Bars, Mixed Berry, Made with Whole Grain, 10.4 oz (6 packages of 8 bars)

How to make cereal energy sticks

How to make grain energy sticks

Cereal sticks , known a few years ago, were incredibly energetic, especially to be stylish among athletes, when they needed extra energy from time to time. Soon after, they began to sell themselves as a useful natural option to enjoy the different benefits of cereals, and since then it is not possible to find them easily in the market (in many stores and sports facilities), but can easily do at home .

An example is about the wonderful ones oatmeal sticks with whom we talked on the previous occasion. An excellent option to take advantage of different advantages is oats , as well as the rest of the components used for its preparation (in this case raisins, apricot apricots, sesame and honey stand out).

The truth is that you can do it yourself with a delicious variety of cereals, nuts and seeds. The perfect choice for breakfast or snacks as an extra energy supplement when doing sports or hiking in the countryside or as a snack. It is very simple to prepare. Let us tell you what materials you need and what steps are needed to make them at home.
Discover how to make your own cereal sticks

Materials you need

230 g. oat flakes
50 g. chopped nuts
50 g. chopped almonds (raw)
3 tablespoons of sesame seeds
3 tablespoons flax seeds
6 cookies (Maria type)
3 tablespoons grated coconut
100 g. butter
100 g. honey
100 g. Brown sugar
A pinch of salt

Steps to prepare energy grain sticks

First, heat the oven to 200 ºC. While the oven is warming, mix the chopped butter with brown sugar and honey and place in a large pan over low heat. After the sugar has melted, remove from the stove and add oats, almonds and chopped nuts, chopped cookies, flax and sesame seeds, grated coconut and a pinch of salt.

Cover a baking tray or baking tray with vegetable paper and put the dough in. Cook at 200 ºC for 20 to 30 minutes until you notice that the dough is slightly browned.

Then let it cool down a bit. When the dough is cold, cut into sticks.

What are the benefits of cereal sticks?

These delicious cornflakes bring you many benefits:

High content of essential nutrients : for the different natural ingredients they contain, these cereal bars provide interesting amounts of vitamins, minerals, complex carbohydrates, fiber and also antioxidants. It is a nourishing way to provide the necessary nutrients to our bodies.
They are very energetic : bars made with honey, nuts and corn flakes are not only delicious, they also provide moderate energy, so they are ideal for starting breakfast in the morning or when you need extra support. Energy
Very rich in fiber : due to its content in oat, flax and sesame seeds, these sticks are very rich in dietary fiber; this helps in a very positive way to regulate intestinal passage in case of constipation.


40Axx
Kellogg's Nutri-Grain, Soft Baked Breakfast Bars, Mixed Berry, Made with Whole Grain, 10.4 oz (6 packages of 8 bars)

Bob's Red Mill Peanut Butter Chocolate & Oats Bob's Better Bar

Different Ways to Consume Cereals

Different Ways to Consume Granola
Prepared using cereals, dried fruits and various seeds, granola has been easily adaptable by entering our daily nutrition habits with its being nutritious and healthy. Basically oatmeal, nuts, vegetable oil and natural sweeteners are blended and made in the oven granola is consumed with milk or yogurt. In addition to the high nutritional value it contains, the benefit is increased when consumed with calcium-rich dairy products.

What does granola contain and how is it made?
While making the ideal granola, oatmeal is generally preferred as cereal product, but it is possible to come across varieties such as barley, rye and kinoa in the new generation granola trials. Dried fruits such as hazelnut, walnut and almond are added to granola mixtures which are added to a vegetable oil such as hazelnut oil, coconut oil in order to achieve consistency and retention before baking. Thus, an effective way to get natural and healthy fats to the body is created while increasing flavor. Natural sweeteners such as cinnamon, vanilla seeds, honey or agave syrup are added to give the sweetness and the granola is enriched by adding dried fruits after the baking step. Fruits such as figs, apricots, bananas, grapes or blueberries give the true flavor of granolas.

In fact, the content of granolas should not be limited. It is possible to increase the flavor and nutritional values ​​by adding different products after forming the basis. Granols can also be diversified using products such as chia seeds, flax seeds, bee pollen, dark chocolate, pumpkin or sunflower seeds. It is possible to consume this healthy snack which is suitable not only for breakfast meals but also for any time of the day in different ways. So if you say what they are, let's take a closer look.

1. Fruit and yogurt parfait

To give a different presentation and flavor to the classic duo consisting of yogurt and granolas, we recommend granola in layers, strained yoghurt with cinnamon and fresh fruit and parfait. Especially forest fruits will be very suitable. You can even eat these parfume in the evenings for dessert. If you want to add some more sweetness, it might be a good idea to add peanut butter in between.

2. Smoothie bowls

With its colorful presentation and easy preparation, making smoothie bowls can be a savior especially in the morning hours. The most important part of the bowls is to decorate them with matching and satisfying materials. That's why we can't imagine a smoothie bowl without granola. We even recommend Unibble's Banana Granola.

3. Granola bar

If you don't want to eat granolas with spoons, you can make tiny bars and consume them. It'il be a great snack. Using peanut butter or mashed dates, you can put the granols together and shape them.

4. Porridge

Porridge is a nice choice for breakfast. Sprinkle granola on it to get a little crispy taste while eating, it will enhance both its taste and presentation.

5. Smoothie

Have you ever tried to add granola to a healthy beverage smoothie obtained by passing fruits or vegetables through the blender? Add a tablespoon full of granola for a glass of smoothie and turn your drink into an energetic meal.

6. Chia pudding

As with the smoothie bowls, chia puddings become even more delicious when a hearty product is added. For example, you can turn a chia pudding with Unibble's Blueberry Banana Granola into a healthy meal full of energy and fiber.

7. Muesli

When you put oatmeal in milk the night before, you can get a delicious muesli for the next morning. Before eating the muesli, you can decorate it with fresh fruits and granola. You can even get an idea by looking at our almond pulp muesli recipe!

8. Muffin or cake

One of the best things about Granola is that it suits cakes very well. You can increase the fibrous texture by sprinkling a healthy muffine granola with whole wheat flour. In the same way you can easily add on the cakes. It is especially compatible with banana and walnut cakes.


39Axx
Bob's Red Mill Peanut Butter Chocolate & Oats Bob's Better Bar