Trivia Question

• If bread is dark in color it is probably made from whole grains?A) TrueB) 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

Orange Is for Grains

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

2 Types of Grain Foods

1. Whole Grains

2. Refined Grains

Bran

Endosperm

Wheat germ

Wheat kernel

What Is In A “Whole Grain”?

What Are Refined Grains?

• Milled to remove the bran and germ

• Some examples include: – white flour – degermed cornmeal – white bread – white rice

Why Whole Grains Are Superior

• Higher in fiber and nutrients

• Feel fuller on fewer calories!

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.

Not All Whole Grains Are The Same

3 Steps to Decide

1. Is it a whole grain?

2. Is it heart healthy?

3. Is it calorie dense?

Is It A Whole Grain?

16 g = 1 serving whole grain

Is It Heart Healthy?• Is it low in sodium?• Is it low in saturated

fat?• Is it trans fat free?

It Does Pay to Compare

Breakfast Choices

1.6 ounces

8 ounces

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

Best Choices: Just the Grain

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

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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)

Couscous

• Whole wheat couscous is easy to cook

• Makes a fun alternative to rice

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.

Make A Healthy Plate

Remember the 3 Steps!

• 1

• 2

• 3

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

“A journey of a thousand miles begins with a single step.”

– Chinese Proverb