Photo:www.healthline.com

1. Grains that are brown.2. Grains that are not processed.3. Grains that contain the bran, germ and

endosperm.4. Grains that are organic or natural.5. All of the above.

www.wholegrainlife.com

A whole grain food contains all 3 parts of the grain.1. Bran:1. Bran: Fiber B Vitamins Trace Minerals 3. Endosperm:3. Endosperm:

Carbohydrate Some Protein Some B Vitamins2. Germ:2. Germ:

B Vitamins Vitamin E Trace Minerals Phytochemicals

Whole Grains:Whole Grains:• Whole Wheat Flour• Whole Wheat Bread• Whole Wheat Pasta• Oatmeal• Brown Rice• Whole Wheat

Cereals• Whole Rye• Wild Rice

Refined Grains:Refined Grains:• White Flour• White Bread• Pasta (spaghetti,

macaroni)• White Rice• Cereals (corn flakes)No Bran and Germ to give

grains a finer texture and improve their shelf life.

BUTFiber, Iron and VitaminsBran, Germ and

Endosperm!

1. Digestive health. 2. Weight management. 3. Reduced risk of heart disease. 4. Blood sugar lowering. 5. Reduced risk of some cancers. 6. All of the above.

www.wholegrainlife.com

Whole grains provide all the nutrients of refined grains andand MORE!MORE!

Fiber:Fiber: Cholesterol , Hunger Heart disease , Weight gain

FibeFiber: r: Increased fecal bulk and decreased transit time allow less opportunity for fecal mutagens to interact with the intestinal epithelium.

Certain cancerPhoto:www.aicr.org

Antioxidants (Vitamin E ):Antioxidants (Vitamin E ): Protects body cells from oxidative damage and prevents carcinogen formation.

Phytochemicals:Phytochemicals: Protect body cells from damage (cancer). Many are antioxidants.

Selenium (Se):Selenium (Se): A cofactor for glutathione peroxidase, an enzyme that protects against oxidative tissue damage. Lung, Prostate and Colorectal cancers

Photo:www.ers.usda.gov

Make at least half your grains whole. Try to eat 3 oz or more of Whole Grains

every day.

1 cupReady-to-eatWhole Grain Cereal

1/2 cupOat Meal

1/2 cupBrown Rice or Pasta

1 sliceWhole WheatBread

5 crackersWhole WheatCrackers

Photos: MyPyramid.gov

Multi-Grain

100%Wheat Organic

1. Look for the WHOLE GRAINWHOLE GRAIN symbols on the front of the package !

Contains at least 8g whole grain per serving.May contain some refined grain.

Contains at least 16gwhole grain per serving. All its grain ingredients are wholewhole grains.The Whole Grain Stamp is a voluntary industry

program.

Whole Wheat, Raisons, Wheat Bran, Sugar, Salt, Malt Flavoring.

Ingredients:Ingredients:

2. Check the ingredient list ingredient list !

Pick the foods with the word "Whole" as the first ingredient…Brown Rice, Bulgur, Graham Flour,

Oatmeal and Wild Rice are also “Whole Grains”.

ChooseChoose

Cereal made with Whole Grain

Whole Grain Bread Whole Wheat Pasta Brown or Wild Rice Whole Grain

Crackers Popcorn

Instead ofInstead of

Cereals not made with Whole Grain

White or Wheat Bread

Regular Pasta White Rice Regular Crackers Chips or Pretzels

Whole grain has many benefits. Eat at least 3 servings of whole

grain foods every day. Substitute the whole grain

products for refined grain products.

Check the whole grain stamp and read the ingredient list.