WHOLE GRAINS

1. WHOLE GRAINS Healthy, delicious, nutritious!!

2. Video Clip – Why eat whole grains???

3. 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.

4. The common whole grains • Oatmeal • Brown rice • Barley • Popcorn • Whole Wheat • Wild rice

5. 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

6. 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.

7. What are the serving sizes for: Cooked Cereal Whole Grain Bread Popcorn Crackers Dry Cereal Cooked Rice & Pasta

8. Cooked Cereal (Oatmeal)- ½ Cup Grains Group: counts as 1 ounce equivalent whole grains

9. Whole Wheat Bread — 1 slice Grains Group: counts as 1 ounce equivalent whole grains

10. Popcorn – 3 cups Grains Group: counts as 1 ounce equivalent whole grains

11. Whole Grain Crackers – 5 Grains Group: counts as 1 ounce equivalent whole grains

12. Dry Cereal – 1 cup Grains Group: counts as 1 ounce equivalent whole grains

13. Brown Rice — ½ Cup Grains Group: counts as 1 ounce equivalent whole grains

14. The Anatomy of a Grain Endosperm – Composed mostly of Carbohydrates and some protein. What is left when the grain is refined. Bran – The outer layer. It contains B-vitamins, Iron, Protein, and Fiber Germ – Contains the future plant. The main nutrients are Thiamin, Riboflavin, and Niacin (B-vitamins)

15. 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%

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

17. 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.

18. 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.

19. 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.

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