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Whole Grain Foods

Whole Grain Foods. Photo:www.healthline.com. Quiz 1: What are whole grains?. 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.

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Whole Grain Foods

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  1. Whole Grain Foods Photo:www.healthline.com

  2. Quiz 1: What are whole grains? 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

  3. What is a Whole Grain? • A whole grain food contains all 3 parts of the grain. 1. Bran: Fiber B Vitamins Trace Minerals 3. Endosperm: Carbohydrate Some Protein Some B Vitamins 2. Germ: B Vitamins Vitamin E Trace Minerals Phytochemicals

  4. Whole Grain vs. Refined Grain Whole Grains: • Whole Wheat Flour • Whole Wheat Bread • Whole Wheat Pasta • Oatmeal • Brown Rice • Whole Wheat Cereals • Whole Rye • Wild Rice 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. BUT Fiber, Iron and Vitamins Bran, Germ and Endosperm!

  5. Quiz 3: What are the Benefits of Whole Grain Foods? 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

  6. Health Benefits • Whole grains provide all the nutrients of refined grains andMORE! • Fiber: Cholesterol , Hunger Heart disease , Weight gain • Fiber: Increased fecal bulk and decreased transit time allow less opportunity for fecal mutagens to interact with the intestinal epithelium. Certain cancer Photo:www.aicr.org

  7. More Health Benefits • Antioxidants (Vitamin E ): Protects body cells from oxidative damage and prevents carcinogen formation. • Phytochemicals: Protect body cells from damage (cancer). Many are antioxidants. • 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

  8. How Much Whole Grain? • Make at least half your grains whole. • Try to eat 3 oz or more of Whole Grains every day. 1/2 cup Oat Meal 1/2 cup Brown Rice or Pasta 1 cup Ready-to-eat Whole Grain Cereal 1 slice Whole Wheat Bread 5 crackers Whole Wheat Crackers Photos: MyPyramid.gov

  9. Quiz 4: Which Labels to look for? Multi-Grain BRAN 100% Wheat Organic

  10. How Do You Find “REAL” Whole Grain Products? 1. Look for the WHOLE GRAIN symbols on the front of the package ! Contains at least 8g whole grain per serving. May contain some refined grain. Contains at least 16g whole grain per serving. All its grain ingredients are whole grains. The Whole Grain Stamp is a voluntary industry program.

  11. How Do You Find “REAL” Whole Grain Products? 2. Check the ingredient list ! Ingredients: Whole Wheat, Raisons, Wheat Bran, Sugar, Salt, Malt Flavoring. Pick the foods with the word "Whole" as the first ingredient… Brown Rice, Bulgur, Graham Flour, Oatmeal and Wild Rice are also “Whole Grains”.

  12. Tips to Help You Eat Whole Grain Choose Instead of • Cereal made with Whole Grain • Whole Grain Bread • Whole Wheat Pasta • Brown or Wild Rice • Whole Grain Crackers • Popcorn • Cereals not made with Whole Grain • White or Wheat Bread • Regular Pasta • White Rice • Regular Crackers • Chips or Pretzels

  13. Summary • 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.

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