Make Half Your Grains Whole

1. Make Half Your Grains Whole A Look at MyPyramid Grain Group Recommendations Julie Garden-Robinson, Food and Nutrition Specialist Bridget Curley, Program Assistant

2. Not Just Breads and Cereals • MyPyramid lists the “Grain Group” instead of “Breads and Cereals” • Eat more whole grains

3. New Food Guide Pyramid • Specific for your needs • Age, gender and activity level • “Servings” are in ounce equivalents

4. How do you know it’s whole? • On the ingredient list look for: Brown rice Bulgur Graham flour Oatmeal Whole-grain corn Whole oats Whole rye Whole wheat Wild rice

5. FDA Whole-Grain Health Claim • “Diets high in plant foods, i.e. fruits, vegetables, legumes and whole-grain cereals, are associated with a lower occurrence of coronary heart disease and cancers of the lung, colon, esophagus and stomach.”

6. What is the Grain Difference? • Whole grains: made from entire kernel including germ, bran and endosperm • Refined grains: milled so germ and bran are removed • Fiber is important for health and can help weight management

7. Get More Whole Grains • Try to substitute whole-grain products for those normally bought • Use brown rice and whole-wheat pasta in dishes • Add or substitute whole-grain flour or oatmeal in baked goods • Snack on whole-grain cereals, crackers and chips

8. Ounce Equivalents • One “ounce equivalent” equals: • ½ cup cooked rice, cooked pasta or cooked cereal • 1 cup of ready-to-eat cereal • 1 slice of bread

9. Daily Recommendations* Whole Grains Needed * For those who get less than 30 minutes of physical activity

10. Daily Recommendations Whole Grains Needed

11. For Additional Information • Visit www.MyPyramid.gov to personalize your food pyramid plan • Visit www.ag.ndsu.nodak.edu/food.htm for nutrition, food safety and health information