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Bread, Cereal, Rice, and Pasta

Chapter 21

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Grains…for Energy and More• High in “carbs”

– Good source of energy– Simple and complex carbs

• Fiber-Rich– Fiber helps digestive tract work– Protects against heart disease and cancer

• Often low in fat– Little fat, no cholesterol

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• Whole grains are a good source of B vitamins and iron

• Refined grains have bran and germ removed– May have then added back (enriched)– May add extra folic acid or vitamins (fortified)

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Grains in the Pyramid

• Need 6 to 11 servings• 1 slice bread• ½ hamburger bun• 1 6-inch tortilla• 1 oz ready to eat cereal• ½ C cooked cereal, pasta, rice or cooked

grain• See page 283 for more details

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All Kinds of Grains

• Bit into bread of all sorts• Be adventurous• Enjoy grain dishes from around the globe• Aim for at least 3 daily servings of foods

made with whole grain• For snacking, pair grain products with

other foods• (pita bread for example)

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Shopping for Grain Products

• Compare products for fiber and vitamin content

• When buying bread, check the ingredient list for whole grain and more fiber

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Choosing Pasta and Rice• Add variety, texture and flavor to dishes

• Pasta has different shapes and sizes

• Long-grain rice is dry and fluffy

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• Short grain rice is moist and sticks together

• Medium grain rice is in between

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• Brown rice is whole grain rice– Chewier with a nuttier flavor

• Converted rice has no bran or germ– Processed to retain more nutrients

• Instant rice cooks faster than regular rice– Quick and convenient

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• Flavorful varieties of rice– Arborio and jasmine rice

• Wild rice not really rice at all– Actually a grass

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Buying Breakfast Cereal

• Hot, cold, crunchy, nutty, fruity and chewy

• Cry cereal ready to pour and eat

• Save money by buying plain wheat flakes or corn flakes– Add your own dried fruit or nuts

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Convenience Options

• Heat frozen waffles or pancakes• Cornbread mixes• Refrigerated breadstick dough• Pre made pizza shells

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Storing Grain Products for Freshness

• Store breads and rolls in airtight plastic bag– Refrigerate them in warm, humid weather– Whole grain keep better if refrigerated– Other keep at room temperature

• Store dry grain produce in covered container– In a cool dry place (rice, pasta, cornmeal, dry

mixes)

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• Store prepared grain products (fresh pasta or leftover cooked grains) in fridge

• For longer storage freeze them

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Preparing Grain Products for Healthful Eating

• Cooking Pasta• Use plenty of water• Heat water to a vigorous boil before

adding pasta (do not cover)• Stir occasionally to prevent clumping

• Al dente – tender but slightly firm

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• Cooking time for fresh or frozen pasta will be shorter than for dried pasta

• Drain by pouring water and pasta in a colander in the sink

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Cooking Rice, cereals, and other Grains

• Rice – use only the amount of liquid that the rice will absorb

• Rice can be cooked on the range or the microwave

• Both take about the same time

• Rice is done when all the liquid is absorbed

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• Brown rice and wild rice typically take longer than white

• Do not rinse rice before or after cooking– Takes away nutrients

• Oatmeal, farina, grits are cooked much the same way

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Add-ins for Flavor and Nutrients

• Rice as a side dish, use broth or fruit juice as liquid

• Cooking cereals, use milk as liquid and add in dried fruits, nuts, cinnamon or honey

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Summary

• Grain foods supply key nutrients that fuel your body and contribute to good health.

• When shopping for grain products, check food labels and shelf tags to get the most nutrition for your food dollar.

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• To store grain products for freshness, consider their form ingredients, and when you plan to use them.

• When cooking grain products, follow package directions for the amounts of liquid and grain, the method, and the cooking time.