WHOLE WHOLE GRAINSGRAINS

Healthy, delicious, Healthy, delicious, nutritious!!nutritious!!

According to the 2010 “MyPlate” guidelines, half of the grain products you eat every day should be Whole Grains with a minimum of 3 servings (ounces) whole grains each day.

The common whole grains

Oatmeal Brown rice Barley Popcorn Whole Wheat Wild rice

Less common types of grain Amaranth – a seed high in protein, calcium, iron, and zinc. Kamut – a highly nutritious ancient wheat. Millet – an easily digestible grain that is high in iron and protein Quinoa – originates in Peru and has the highest protein of all

grains. Spelt – another strain of wheat that is higher in protein and

fiber Triticale – a cross between rye and wheat. Couscous – made from semolina, the ground endosperm of

hard durum wheat (not “WHOLE GRAIN”) Bulgar – made from whole wheat berries that have been

steamed and cracked

What do you look for on a package that identifies the product as Whole Grain?

Look for the words “whole grain” in large letters. 100% whole grain is best

Choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list:

brown rice”, “bulgur”, “graham flour” , “oatmeal”, “whole-grain corn”, “whole oats”, “whole rye”, “whole wheat”, “wild rice”

Foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products.

Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain.

What are the serving sizes for:Cooked Cereal

Whole Grain Bread

Popcorn

Crackers

Dry Cereal

Cooked Rice & Pasta

Cooked Cereal (Oatmeal)- ½ Cup

Grains Group: counts as 1 ounce equivalent whole grains

Whole Wheat Bread — 1 slice

Grains Group: counts as 1 ounce equivalent whole grains

Popcorn – 3 cups

Grains Group: counts as 1 ounce equivalent whole grains

Whole Grain Crackers – 5

Grains Group: counts as 1 ounce equivalent whole grains

Dry Cereal – 1 cup

Grains Group: counts as 1 ounce equivalent whole grains

Brown Rice — ½ Cup

Grains Group: counts as 1 ounce equivalent whole grains

The Anatomy of a Grain

Endosperm –

Composed mostly of Carbohydrates and some protein. What is left when the grain is refined.

Germ –

Contains the future plant. The main nutrients are Thiamin, Riboflavin, and Niacin (B-vitamins)

Bran –

The outer layer. It contains B-vitamins, Iron, Protein, and Fiber

The term “refining” means that the germ and the bran are removed.

When this happens the endosperm is left and the nutrient content is reduced by 25-90%

Eating Whole Grains reduces your risk for many diseases. Such as… Bowel Disorders Cancer Stroke Heart Disease High Cholesterol Obesity Type 2 Diabetes

Whole grains keep you healthy and help prevent disease because they are: High in complex carbohydrates Low in fat and no cholesterol High in fiber, vitamins, minerals phytonutrients,

antioxidants, and other healthful substances. Provide many important vitamins, minerals, and

fiber Provide other substances that are known to

prevent disease.

Whole Grains have 5 times the antioxidant activity than white bread… Why is that important? Antioxidants protect your cells from

damage due to all sorts of environmental and physical causes.

Why do Whole Grains help protect against constipation and bowel disorders?

Whole grain foods are high in fiber and increase bulk in the digestive system which reduces the length of time waste products are in the intestines.

What are ways you personally can include whole grains in your diet???