ThE NuTrIeNt In RiCe

With high nutrients, rice is a good source of insoluble fiber, which is also found in whole wheat, brand and nuts. Insoluble fiber reduces the risk of bowel disorders and fights constipation. Among other nutrients, rice is rich in carbohydrates, the main sources of energy, low in fat, contains some protein and plenty of B vitamins.

Nutrition Facts Serving: 100 g	White Rice	Jasmine	Brown	Glutinous
Calories, kcal	361	355	362	355
Moisture (water), g	10.2	11.9	11.2	11.7
Total Fat, g	0.8	0.7	2.4	0.6
Dietary Fibre, g	0.6	0.8	2.8	0
Calcium, mg	8	5	12	7
Phosphorus, mg	87	65	255	63
Potassium, mg	111	113	326	0
Sodium, mg	31	34	12	0
Vitamin B1, mg	0.07	0.12	0.26	0.08
Vitamin B2, mg	0.02	0.02	0.04	0.03
Niacin, g	1.8	1.5	5.5	1.8
Protein, g	6	6.1	7.4	6.3
Carbohydrates, g	82.0	81.1	77.7	81

Source: Thai Food Composition Table (1999), Institute of Nutrition, Mahidol Univesity

Nutritional Information Rice is an extremely healthy food for a number of reasons. Rice is a complex carbohydrate, which means that it contains starch and fiber. Complex carbohydrates are digested slowly, allowing the body to utilize the energy released over a longer period which is nutritionally efficient. Rice has low sodium content and contains useful quantities of potassium, the B vitamins, thiamin and niacin. An average portion of rice (50g) provide about 11% of the abut estimated average daily requirement of protein. On portion also has only 245 kcal. Those looking to reduce their fat and cholesterol intakes can turn to rice because it contain only a trace of fat and no cholesterol. Rice is also gluten free, so suitable for coeliacs, and it is easlily digested, and therefore a wonderful food for the very young and elderly. Rice is suitable for vegetarians and vegans, with brown rice in particular complementing vegetarian and vegan dishes.

BrEaKfAsT Is VeRy ImPoRtAnT

"Eat your breakfast. It's the most important meal of the day!" Why are parents always saying that?

Well, imagine you're a car. After a long night of sleeping, your fuel tank is empty. Breakfast is the fuel that gets you going so you can hit the road.

What Should You Eat?

Any breakfast is better than no breakfast, but try not to have doughnuts or pastries all the time. They're high in calories, sugar, and fat. They also don't contain the nutrients we really need. And if you have a doughnut for breakfast, you won't feel full for long.

Just like with other meals, try to eat a variety of foods, including:

* grains (breads and cereals)

* protein (meats, beans, and nuts)

* fruits and vegetables

* milk, cheese, and yogurt


Here are some breakfast ideas. First, the traditional ones:

* eggs

* French toast, waffles, or pancakes (try wheat or whole-grain varieties)

* cold cereal and milk

* hot cereal, such as oatmeal or cream of wheat (try some dried fruit or nuts on top)

* whole-grain toast, bagel, or English muffin with cheese

* yogurt with fruit or nuts

* fruit smoothie, such as a strawberry smoothie


And now some weird (but yummy) ones:

* banana dog (peanut butter, a banana, and raisins in a long whole-grain bun)

* breakfast taco (shredded cheese on a tortilla, folded in half and microwaved; top with salsa)

* country cottage cheese (apple butter mixed with cottage cheese)

* fruit and cream cheese sandwich (use strawberries or other fresh fruit)

* sandwich - grilled cheese, peanut butter and jelly, or another favorite

* leftovers (they're not just for dinner anymore!)


Skipping Breakfast

Some of us skip breakfast because we sleep too late or because we think it's a way to stay thin. But skipping breakfast doesn't help people maintain a healthy weight. In fact, someone who skips breakfast tends to eat more calories throughout the day.

If you find yourself skipping breakfast because you're too rushed, try these quick breakfasts. They're easy to grab on the way out the door or can be prepared the night before:

* single servings of whole-grain, low-sugar cereal

* yogurt

* fresh fruit

* whole-grain muffin

* trail mix of nuts, dried fruits, pretzels, crackers, and dry cereal


Need More Convincing?

Just in case you need more evidence that eating breakfast is the way to go, kids who don't eat breakfast are less able to learn at school, get less iron (an important nutrient) in their diets, and are more likely to have a higher body mass index (BMI), which is a sign they may be overweight.

On the other hand, kids who eat breakfast do better in school, are more likely to participate in physical activities, and tend to eat healthier overall. So tomorrow morning, don't run out the door on an empty stomach. Fuel up with a healthy breakfast!