Nutrition Spotlight: What's Your Carb IQ?

posted June 18, 2007

by Christine Gable

http://cooking.cdkitchen.com/KiddieChow/525.html

Have you counted carbs … do you count carbs … or have you just ignored the whole carb-cutting media blitz? Do your kids even know what carbs are? Go ahead and ask ‘em—see if they have a good grasp of why they’re important and a——necessary part of our daily diet.

Today’s nutrition spotlight is in quiz form, for those of you who may—like me—find these little question-and-answer test-yourself formats entertaining. Look for the correct answers and a kid-friendly, healthy-carb recipe at the end.

Go ahead and take the quiz for yourself first and see how you do. Then try it on your kids.

1. Carbohydrates are the body’s main source of energy. True or False.

2. Starchy carbohydrates like bread and potatoes are high in calories. True or False.

3. Whole grain cereals are really only high in fiber. True or False.

4. There are two main types of carbohydrates: sugars and starches. True or False.

5. Complex carbohydrates and natural sugars should comprise at least 50 percent of your diet. True or False.

6. Complex carbs contain more vitamins, minerals and fiber than simple or refined carbs. True or False.

7. Which is higher in refined sugars: a handful of cherries, an apple, or sweetened breakfast cereal?

8. Which is higher in refined carbohydrates: white rice, potatoes, or bananas?

Answers:

1. True: They also provide vitamins, minerals and fiber.

2. False: It’s the toppings and condiments that add fat and calories. For example, one slice of bread equals 65 calories. Add butter and jam and it’s up to 181 calories.

3. False: Whole grain cereals are not only tasty and satisfying, but a super way to get more iron, vitamins and fiber in your diet.

4. True: The sugar category encompasses natural fruits and vegetables, plus refined sugars and honey like cakes and desserts. The starches category includes the complex carbs like whole grains and potatoes; refined starches are white bread and rice; white flour and processed breakfast cereals.

5. True: When you think of complex carbs, think of whole foods in their natural state—vegetables, fruits, whole grains and potatoes whose energy-rich nutrients help to keep your blood sugar level at a more constant, healthy level.

6. True: Complex carbs have not been subjected to the refining and manufacturing process that robs them of vital nutrients. White bread and white sugar have little to offer a growing body.

7. Breakfast cereal—yes, even though it started as whole grain corn, rice or wheat, the refining and manufacturing process has left an imposter filled with refined sugars.

8. White rice: Yes, the outer bran and germ (and vitamins) has been removed during processing, leaving only a disappointing shadow of what whole grain rice can offer a growing body.

Even the newer version of the food pyramid has a catchy little slogan at the bottom that can help you and your kids remember the benefits of including more complex carbohydrates in the diet: “Make half your grains whole.”

Sometimes that’s just a matter of choosing whole grain bread at the store—other times it’s making sure that healthier snacking options are at the ready for the ever-hungry and growing bodies at your house. Other times it’s just taking the time to share, connect, and perhaps quiz—for fun—your kids about the healthier options they can choose. And yes, invite them into the kitchen to whip up some tasty complex carbs—they just might surprise you.

Here’s one that my kids like to make—based on the popular Rice-a-Roni you can buy in the store, but this version is homemade and based on whole grain goodness.

Easy Whole Grain Rice-a-Roni Recipe
http://www.cdkitchen.com/

Serves/Makes: 4
Ready in: 30-60 minutes

* 1 tablespoon butter or olive oil
* 1 1/2 cup Uncle Ben's converted brown rice (it's tasty and whole grain but quicker cooking than the natural food store variety)
* 2 teaspoons no-salt seasoning (Mrs. Dash)
* 1 can (14.5-oz. size) chicken broth
* 1 1/2 cup water

In large skillet, melt butter over medium heat. Add rice and saute until golden brown, about 2-3 minutes, stirring often. Add seasoning, broth and water, and bring to a boil. Lower heat and cover; simmer for about 25 minutes, until all water is absorbed. Fluff rice with fork and serve.