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Whole Grains

Whole Grains. What foods are in the grain group?. Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

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Whole Grains

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  1. Whole Grains

  2. What foods are in the grain group? • Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. • Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. • Grains are divided into 2 subgroups, whole grains and refined grains.

  3. What are Whole Grains? • In their natural state, whole grains are the entire seed of a plant. • They are made up of 3 key parts: • the bran • the germ • the endosperm

  4. BRAN: It contains important antioxidants, B vitamins and fiber. • GERM: It contains many B vitamins, some protein, minerals, and healthy fats. • ENDOSPERM: The largest portion of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.

  5. What are refined grains? • The bran (fiber-rich outer layer) and the germ (the nutrient-rich inner part) of the grain are removed during the milling process. • Only the endosperm (middle part) remains. • Although this process makes grains easier to use in cooking, it strips away many vitamins and minerals.

  6. What are the Benefits of Whole Grains? • Valuable antioxidants, B vitamins, vitamin E, magnesium, iron and fiber. • May reduce risks of heart disease, stroke, cancer, diabetes and obesity. • May help with weight management. • Consuming foods rich in fiber, such as whole grains, may help remove cholesterol and reduce constipation.  • Provides a feeling of fullness with fewer calories.

  7. What Counts as a "Serving?" • The USDA recommends meeting the daily requirement by eating: • three "ounce-equivalents" of breads, rolls, cereals or other grain foods made with 100% whole grains. • Therefore, make half of your grains, whole grains! • A slice of bread or a serving of breakfast cereal usually weighs about an ounce.

  8. Identifying Whole Grain Products • First, check the package label

  9. Identifying Whole Grain Products • Second, check the list of ingredients. • If the first ingredient listed contains the word "whole" (such as "whole wheat flour”) it is safe to assume the product is predominantly whole grain. • If only the second ingredient listed is a whole grain, the product may contain as little as 1% or as much as 49% whole grain.

  10. EasyWays to Add More Whole Grains • Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes. • Try whole grain breads. Kids especially like whole grain pita bread. • Buy whole grain pasta, or one of the blends that’s part whole-grain, part white. • Look for cereals made with whole grains. • Try brown rice instead of white rice. • Oatmeal is great for breakfast or as a snack!

  11. Contacts & References • The Whole Grain Council Tel: (617) 421-5500 http://www.wholegrainscouncil.org/ • http://www.cspinet.org/nah/wwheat.html • http://www.mypyramid.gov/pyramid/grains.html

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