Breads
and
Grains

A Part of Your Daily Meal Plan

At Home

Instead of	Choose	Serving size
Biscuits	Reduced fat Bisquick biscuits	1 (2 1/2" across)
Fry bread, sopapilla	Oven bread Tortilla Pita	1 slice (1/2" thick, size of your palm) 1 7-8" across 1/2 6" across
Muffin	Bagel English Muffin Raisin bread (no frosting)	1/2 small 1/2 of a muffin 1 slice
Snack crackers	Baked low fat tortilla chips Graham crackers Melba toast Pretzels Reduced or fat-free popcorn Rice cakes Saltines	14 chips 3 halves 4 slices 9 regular twists or 35 sticks 3 cups 2 regular size or 9-10 mini size 6 squares

In a Restaurant

Instead of	Choose	Serving size
Biscuits	English muffin	1/2 of a muffin
Fry bread sopapilla	Tortilla	1 average (7-8" across)
Muffin	Bagel English muffin Bread	1 small 1/2 of a muffin 1 slice
Snack Crackers	Melba toast Oyster crackers Pretzels Saltines	4 slices 24 crackers 9 regular twists or 35 sticks 6 squares

Try these instead of bread for a change

Use less added fat

Instead of Butter Cream cheese Stick margarine

Choose Reduced or fat-free margarine, jam, honey Light or fat-free cream cheese Tub margarine

Ways to keep breads healthy

1. Choose lower fat breads instead of higher fat breads.
2. Eat small servings of higher fat breads (example: just one sopapilla with a meal).
3. Use sugar-free jam instead of added fat.
4. Use reduced or fat-free spreads instead of regular spreads.
5. Try fat-free bread recipes

Fat-free Flour Tortilla

2 c. all purpose flour
1/2 tsp. salt, optional
1 tsp. baking powder
2 heaping Tbsp. Kraft Free
Miracle Whip Salad Dressing
3/4 c. very warm water

Combine flour, salt, and baking powder in a bowl. Make a well in the center. Add the fat free Miracle Whip and water. Stir well. If mixture is too sticky to handle, add more flour, one tablespoon at a time. Turn dough onto a floured surface. Knead until smooth and elastic (about 20 times). Shape into ball and place on floured surface. Cover and let rest for 15 minutes. Divide dough into six equal balls. Roll out each ball to desired size. Place each tortilla on hot griddle. Cook for about one minute on each side or until golden brown. Makes 6 tortillas.