Nutrition & Wasa
Download Free Wasa Low-Carb Bread Recipe and Healthy Lifestyle Tips Brochure
This file requires Adobe Acrobat Reader. Get it here >
Power Foods and Wasa
The ever-changing health advice that Americans are bombarded with can make it challenging to know how to eat low-calorie foods as part of a healthy diet, especially with a time-crunched lifestyle. Fortunately, Wasa makes it easy for you to eat a healthy whole-grain diet quickly and deliciously. Topped with a variety of nutritious, low-calorie foods, Wasa Crispbread serves as a building block to help you reach your personal nutrition goals and meet national recommendations. The delicious and healthy recipes we have created take into consideration the latest dietary guideline recommendations and can help you add the nutrition you may be missing.
The 2005 Dietary Guidelines
Recently, the U.S. Department of Health and Human Services and the U.S. Department of Agriculture released the 2005 Dietary Guidelines, followed by the personalized healthy diet tool called MyPyramid, to help the public make smarter food choices and adopt healthier eating habits. They recommend emphasizing whole grains, fruits, vegetables, fat-free/low-fat milk/dairy products, lean meats/poultry/fish, beans, eggs and nuts, while reducing intake of saturated fats, trans fats, cholesterol, sodium and added sugars.
Make half of your grains whole
The Dietary Guidelines recommend getting AT LEAST HALF of the grains in your diet from whole grain sources. Aim for THREE OR MORE, ONE OUNCE SERVINGS of whole grains per day. By eating six slices of Wasa Crispbread per day, you will meet your daily requirements for whole grains by eating low-calorie foods. Like fruits and vegetables, whole grains are a good source of many nutrients. They are low in calories, low in fat, provide a valuable source of carbohydrates and protein and offer plenty of fiber. Diets rich in whole grains may reduce the risk of several chronic diseases, such as cardiovascular diseases, some cancers, diabetes and may help with weight maintenance.
Focus on fruits
The Dietary Guidelines suggest eating TWO CUPS of fruit each day from a variety of fresh, frozen, canned and dried fruits, rather than fruit juice. Fruits provide many vitamins and minerals that help your body stay healthy. Fruits also contain fiber, a nondigestible carbohydrate that may help prevent some diseases, such as cardiovascular disease and some types of cancer.
Vary your veggies
The Dietary Guidelines recommend getting TWO AND A HALF CUPS of vegetables each day, including more dark green and orange vegetables, as well as beans and peas.
Watch the fat
The Dietary Guidelines recommend choosing foods that are LOW IN SATURATED FATS (less than 10 percent of daily calories) AND TRANS FATS. It is recommended that total fat intake fall between 20 percent and 35 percent of calories for adults.
Choose calcium-rich foods
The Dietary Guidelines recommend consuming THREE CUPS of low-fat or fat-free dairy each day. Calcium is critical to bone development.
Pack in protein
The Dietary Guidelines recommend getting protein from LEAN SOURCES, like beans, nuts, low-fat dairy, lean meats, fish and poultry. Protein serves as a building block for our bodies and it builds strong muscles, nails and hair and aids in healing when we are hurt or sick.
Say "stop" to sodium
Choose and prepare low-calorie foods with little salt. According to the Dietary Guidelines, total intake of salt should be NO MORE THAN 2,300 mg of sodium per day (approximately 1 tsp of salt).
It's a balancing act
Living a healthy lifestyle isn't just about eating well. Physical activity is also important for your overall health and fitness. It’s critical to balance calories from foods and beverages with calories used throughout the day. The Dietary Guidelines recommend that adults be physically active for at least 30 minutes each day, most days of the week, for general health and disease prevention.
