Trivia Question If bread is dark in color it is probably made from whole grains? A) True B) False.
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Transcript of Trivia Question If bread is dark in color it is probably made from whole grains? A) True B) False.
Grains: What You Need to Know
• What, why, how many?
• Refined versus whole
• 3 step to help you decide
• Best choices for you
What Are Grains?
• Any food made from a cereal grain, such as:– Bread, pasta, oatmeal, breakfast cereals,
tortillas, and grits
Why Eat Grains?
• Eating grains, especially whole grains, provides health benefits
• Whole grains provide fiber, vitamins and minerals
How Many Grains Per Day?
• Varies for individuals – – Boys and Men – 6 to 8 ounces– Girls and Women – 5 to 6 ounces– 51+ men and women – 5 to 6 ounces
• At least half should be whole grains –3 ounces for most people
What Counts As An Ounce?
• 1 slice of bread
• 1 cup of ready-to-eat cereal
• 1/2 cup of cooked rice, cooked pasta, or cooked cereal
What Are Refined Grains?
• Milled to remove the bran and germ
• Some examples include: – white flour – degermed cornmeal – white bread – white rice
What is Fiber?
• Fiber is the parts of plant foods that are not digested by the human body.– lends structure, texture and
support to plant foods.– has no calorie value.
Is It Calorie Dense?
• Fat and sugar increase calorie density
Compare calories per ounce:Oatmeal 19Whole wheat pasta 35Brown rice 31Donut 105Cereal 110Crackers 140
The lighter foods help you consume fewer calories.
Beware of Sugar!
• Ingredients: Whole Grain Oats, Sugar, Marshmallows, Sugar, Modified Corn Starch, Corn Syrup, Dextrose, Gelatin
• Only 1 g fiber per serving
More Fiber Than Sugar or Sodium, Just One Ingredient
• Fiber: 6 g• Ingredient: Whole
Wheat• Sugar: 0 g• Sodium: 0 g
Substitute W hole Grains
0.00.51.01.52.02.53.03.54.04.55.0
Wholewheatpasta
Wholewheatbread
Wholewheatpita
Brownrice
Whitepasta
Whitebread
White pita White rice
Fiber added
grams
Brown Rice
• Buy brown rice instead of white rice – it comes in some tasty varieties
• Use a rice cooker so you don’t have to worry about cooking time
• The basmati and jasmine rice smell like toasted nuts and have a nice flavor
Corn
• Corn is a whole grain
• Look for these common products: – popcorn– whole grain cornmeal
(yellow or blue)
Oats
• Jazz it up with fruit, nuts, raisins and spices.
• Grind and add oats to most baking mixes; substitute up to 25% of the flour.
Whole Wheat Pasta
• Comes in different shapes and grains.
• Use it like regular pasta in main dishes, side dishes, salads and soups.
Remember the 3 Steps!
1. Read the ingredients to make sure the first one is a whole grain
2. Read the Nutrition Facts Panel to see if the product is high in saturated fat, trans fat or sodium
3. Choose the lower-calorie grain foods that are just the whole grain more often