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Tips for Using MyPyramidTips for Using MyPyramid

Meet the Grain GroupMeet the Grain Group

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Alice Henneman, MS, RD University of Nebraska–Lincoln Extension

http://lancaster.unl.edu/food

Bev Benes, PhD, RD

Revised slightly, January 2006

Extension is a division of the Institute of Agriculture and Natural Resources at the University of Nebraska-Lincoln cooperating with the counties and the U.S. Department of Agriculture.

Download this PowerPoint at http://lancaster.unl.edu/food/grains.shtml

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Eating foods rich in fiber, such as whole grains, provides several health benefits:

Grains are good for you!

► Reduces the risk of heart disease

► Decreases the incidence of constipation

► Helps with weight management

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MyPyramid Recommendations: Grains

Eat six “1 ounce-equivalents” of grain products daily (for a 2,000 calorie diet):

Make at least half of grains whole grain

The rest of your grains should come from enriched or whole grain products.

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Definition: 1 ounce-equivalent

In the grains food group, a “1 ounce-equivalent” is the amount of a food counted as equal to a 1 ounce slice of bread. Some equivalents include …

• 1 slice bread• ½ cup cooked pasta, rice or cereal• 1 cup ready-to-eat cereal• 1 “mini” bagel

• ½ English muffin• 1 small (2-½” diameter) muffin• 3 cups popcorn• 1 small (6”) flour or corn tortilla

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Definition: Whole grains

Whole grain foods are made from the entire grain seed (usually called the kernel) which consists of:• Bran• Germ• Endosperm

If the kernel has been cracked, crushed, or flaked, it must retain nearly the same relative proportions of bran, germ, and endosperm as the original grain to be called whole grain.

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Gains with whole grains

Refined grains have been milled — the bran and germ are removed. This process also removes much of the B vitamins, iron, and dietary fiber.

Graphic from http://www.pueblo.gsa.gov/cic_text/food/grain/train.pdf

Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to most enriched grains.

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Examples of whole grains

• Whole wheat • Whole oats/oatmeal • Whole grain corn • Popcorn • Brown & wild rice • Whole rye • Whole grain barley • Buckwheat • Tritacale • Bulgur• Millet • Quinoa • Sorghum

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Label reading and whole grains

Choose foods with a whole grain ingredient listed first on the label’s ingredient list.

Ingredients are listed in descending order of weight (from most to least).

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Which is the whole grain bread?

Whole wheat flour, water, brown sugar …

Wheat flour, water, high fructose corn syrup, molasses, wheat bran …

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Answer: has WHOLE wheat as the first ingredient!

Wheat flour, water, high fructose corn syrup, molasses, wheat bran …

Whole wheat flour, water, brown sugar …

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Color and whole grains

• Color is not an indication of a whole grain.

• Bread can be brown because of molasses or other added ingredients.

Wheat flour, water, high fructose corn syrup, molasses, wheat bran …

Read the ingredient list to see if grain is a

WHOLE grain.

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“Nutrition Facts” label and grains

• Use “Nutrition Facts”label to help choosewhole grain products with a higher % Daily Value (%DV) for fiber.

• The %DV for fiber is a good clue to the amountof whole grain in the product.

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Which grain food is higher in fiber?

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Answer: with 3 grams of fiber!

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Watch wording on grains!Foods are usually not whole grain products if labeled with these words:

• Multi-grain• Stone-ground• 100% wheat • Cracked wheat• Seven-grain • Bran

While bran provides fiber which is important for health, products with added bran or bran alone are not necessarily whole grain products.

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Learn about eating from the grain group for YOUR calorie level at MyPyramid.gov

Submit age,sex and activity

level for a personalizedMyPyramid

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