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Trivia Question

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:

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Trivia Question

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  1. Trivia Question • If bread is dark in color it is probably made from whole grains?A) TrueB) False

  2. Grains: What You Need to Know • What, why, how many? • Refined versus whole • 3 step to help you decide • Best choices for you

  3. What Are Grains? • Any food made from a cereal grain, such as: • Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits

  4. Orange Is for Grains

  5. Why Eat Grains? • Eating grains, especially whole grains, provides health benefits • Whole grains provide fiber, vitamins and minerals

  6. 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

  7. 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

  8. 2 Types of Grain Foods • Whole Grains • Refined Grains

  9. Bran Wheat kernel Endosperm Wheat germ What Is In A “Whole Grain”?

  10. What Are Refined Grains? • Milled to remove the bran and germ • Some examples include: • white flour • degermed cornmeal • white bread • white rice

  11. Why Whole Grains Are Superior • Higher in fiber and nutrients • Feel fuller on fewer calories!

  12. 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.

  13. Not All Whole Grains Are The Same

  14. 3 Steps to Decide • Is it a whole grain? • Is it heart healthy? • Is it calorie dense?

  15. Is It A Whole Grain?

  16. 16 g = 1 serving whole grain

  17. Is It Heart Healthy? • Is it low in sodium? • Is it low in saturated fat? • Is it trans fat free?

  18. It Does Pay to Compare

  19. 8 ounces Breakfast Choices 1.6 ounces

  20. Is It Calorie Dense? • Fat and sugar increase calorie density Compare calories per ounce: Oatmeal 19 Whole wheat pasta 35 Brown rice 31 Donut 105 Cereal 110 Crackers 140 The lighter foods help you consume fewer calories.

  21. Beware of Sugar! • Ingredients: Whole Grain Oats, Sugar, Marshmallows, Sugar, Modified Corn Starch, Corn Syrup, Dextrose, Gelatin • Only 1 g fiber per serving

  22. Best Choices: Just the Grain

  23. More Fiber Than Sugar or Sodium, Just One Ingredient • Fiber: 6 g • Ingredient: Whole Wheat • Sugar: 0 g • Sodium: 0 g

  24. grams

  25. 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

  26. Corn • Corn is a whole grain • Look for these common products: • popcorn • whole grain cornmeal (yellow or blue)

  27. Couscous • Whole wheat couscous is easy to cook • Makes a fun alternative to rice

  28. 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.

  29. Whole Wheat Pasta • Comes in different shapes and grains. • Use it like regular pasta in main dishes, side dishes, salads and soups.

  30. Make A Healthy Plate

  31. Remember the 3 Steps! • 1 • 2 • 3

  32. Remember the 3 Steps! • Read the ingredients to make sure the first one is a whole grain • Read the Nutrition Facts Panel to see if the product is high in saturated fat, trans fat or sodium • Choose the lower-calorie grain foods that are just the whole grain more often

  33. “A journey of a thousand miles begins with a single step.” – Chinese Proverb

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