improvements of food choices

I have made a few food choices that are different now than I did eleven weeks ago when the nutrition class started. I have more whole grains and legumes in the cubbord than ever before and much less meat in the house. Now that is not to say we do not eat meat, but there are smaller portions of it and better choice cuts as far as leaness goes. I was always choosey about the cuts and we do not eat as much red meat as we did 20 years ago. Our diet has been heart healthy for at least 20 years.
Bran is my organic choice of the week, as you can throw it into nearly anything from baked goods to stuffing and meatloaf. It is an important factor to keeing cholesterol low, and ward off colon cancer. I was going to post a few pictures but blogger is not at it's top form today and will not insert pictures. I'll try later. Here is some nutritional information:
Nutritional Information on Wheat bran, crude
Serving Sizes:
100 grams
1 cup (58 grams)
Nutrition Facts
Serving Size: (100 grams)

Amount Per Serving
Calories: 216

% Daily Value*

Total Fat 4g 6%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 2mg 0%
Total Carboydrates 65g 21%
Dietary Fiber 43g ~
Sugars 0g ~
Protein 16g 31%

Vitamin A 0% Vitamin C 0%
Iron 58% Calcium 7%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

Nutrient Information
Vitamins %DV
Vitamin A 9 IU 0%
Retinol 0 mcg
Retional Activity Equivalent 0 mcg
Alpha Carotene 0 mcg
Beta Carotene 6 mcg
Beta Cryptoxanthin 0 mcg
Lycopene 0 mcg
Lutein + Zeaxanthin 240 mcg
Vitamin C 0 mg 0%
Vitamin E 1.49 mg 4%
Vitamin K 1.9 mcg 3%
Thiamin 0.523 mg 34%
Riboflavin 0.577 mg 33%
Niacin 13.578 mg 67%
Vitamin B6 1.303 mg 65%
Vitamin B12 0 mcg 0%
Folate 79 mcg 19%
Food Folate 79 5.6 mcg ~
Folic Acid 0 mcg ~
Dietary Folate Equivalents 79 mcg ~
Pantothenic Acid 2.181 mcg 21%

Minerals %DV
Calcium 73 mg 7%
Iron 10.57 mg 58%
Magnesium 611 mg 152%
Phosphorus 1013 mg 101%
Potassium 1182 mg 49%
Sodium 2 mg 0%
Zinc 7.27 mg 48%
Copper 0.998 mg 49%
Manganese 11.5 mg 575%
Selenium 77.6 mcg 110%


Fats %DV
Total Fat 4.25 mg 6%
Saturated Fat 0.63 mg 3%
Monounsaturated Fat 0.637 mg ~
Polyunsaturated Fat 2.212 mg ~