Carbohydrates

Carbohydrates

Monosaccharide

Disaccharide

Polysaccharide

If digestion involves breaking the chains down into monosaccharaides so that these simple sugars can be absorbed into the blood stream, which carbohydrate will be absorbed most quickly?

Proteins

Getting Complete Proteins

Grains

Dairy Products

Seeds and Nuts

Legumes(Beans and Peas)

Incomplete Proteins

Getting Complete Proteins Complete Proteins Incomplete

Proteins

Corn

Wheat

Rice

Beans

Peanuts

Peas

Peanut butter sandwich Vegetarian Nut Loaf

Tacos NachosCornbread + baked beans

Vegetarian Rice Risotto Summer rice salad Caribbean Rice and Peas

Complete Proteins Other Meal Ideas:

• Yogurt with museli • Bean and cheese burrito• Macaroni and cheese• Oatmeal with milk• Beans on toast• Corn and beans• Hummus and pita bread• Nut butter on whole grain bread• Pasta with beans• Rice and beans, peas, or lentils• Tortillas with refried beans• Veggie burgers on bread• Split pea soup with whole grain or seeded crackers or bread

Combine Grains and Legumes

Combine Grains and Nuts/Seeds

Combine Legumes and Nuts/Seeds

Peanut butter on whole-wheat bread

Whole-wheat bun with sesame seeds

Humus (chickpeas and sesame paste)

Rice and beans Breadsticks rolled with sesame seeds

Trail mix (peanuts and sunflower seeds)

Bean soup and a roll Rice cakes with peanut butter

Salad with chickpeas and cornbread

Tofu-vegetable stir-fry over rice or pasta

Fats/Lipids

Vitamins

Minerals

Water