All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Flax

Garlic

Ginger

Grains

Granola

GRANOLA

Typical serving size:

1 cup (about 4
3 oz or 122 g)

HOW IT HARMS

Weight gain

High in calories, sugar, and fat

WHAT IT HEALS

High cholesterol Heart disease Free radical damage This mixture of oats, nuts, dried fruit and honey became synonymous with the counterculture of the 1960s and ’70s, but Dr
John Harvey Kellogg came up with the name granola in the late 1800s for his cold cereal made of flour, cornmeal, and oatmeal
Packaged granola cereals and other products have gone mainstream since the sixties, but have also become less nutritious
Read ingredient lists carefully or make a healthful version at home

Health Benefits

Reduces cholesterol
Most types of granola contain oats, a whole grain and a good source of soluble fiber
Oats have been shown to help lower cholesterol and cut the risk of heart disease
Nuts, another key component of granola, also contain fiber
Promotes heart health
Look for granola with walnuts, a great source of the omega-3 fatty acids that help promote heart health
Nuts contain monounsaturated fats, which can help reduce cholesterol and prevent heart disease
Protects with antioxidants
Choose a granola with dried fruits such as blueberries and cranberries, which are packed with antioxidants that protect cells from damage caused by free radicals
Nuts, too, offer the powerful antioxidant vitamin E, which also contributes to heart health

Health Risks

Unwanted calories
Many processed granola cereals and bars are loaded with sugar and are high in fat and calories
Check the labels for amount of calories and fats per serving size
Some types of processed granola cereals can contain as much as 18 g of sugar per serving, while some granola bars are the nutritional equivalent of candy bars

Allergies

Add a little granola topping for an appealing crunch to yogurt or ice cream

Combine old-fashioned oats with nuts, seeds, a little brown sugar or honey, vanilla extract, and a bit of vegetable oil and toast in the oven until crisp for healthy, homemade granola

Roll bananas in granola, then freeze them for a healthy snack

Buying Tip

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Buy cereals that are high in fiber and lower in fat, sugar and calories
Look for those with 3 g or less of fat, 5 g or less of sugar, and less than 150 calories per ¼ cup serving

Look for oats, nuts, and dried fruits high on the ingredient list

Look for granola bars with 5 g of fiber and no more than 150 calories per bar

Storing Tips

Store in airtight containers on the pantry shelf for up to 2 months or freeze for long-term storage