Meet the Grain Group

1. Meet the Grain Group Tips for Using MyPyramid

2. Grains are good for you! Eating foods rich in fiber, such as whole grains, provides several health benefits: • ► Reduces the risk of heart disease • ► Decreases the incidence of constipation • ► Helps with weight management

3. The rest of your grains should come from enriched or whole grain products. MyPyramid Recommendations: Grains Eat six “1 ounce-equivalents” of grain products daily (for a 2,000 calorie diet): Make at least half of grains whole grain

4. Definition: 1 ounce equivalent In the grains food group, a “1 ounce-equivalent” is the amount of a food counted as equal to a 1 ounce slice of bread. Equivalents include: • ½ English muffin • 1 small (2-½” diameter) muffin • 3 cups popcorn • 1 small (6”) flour or corn tortilla • 1 slice bread • ½ cup cooked pasta, • rice or cereal • 1 cup ready-to-eat cereal • 1 “mini” bagel

5. If the kernel has been cracked, crushed, or flaked, it must retain nearly the same relative proportions of bran, germ, and endosperm as the original grain to be called whole grain. Definition: Whole grains Whole grain foods are made from the entire grain seed (usually called the kernel) which consists of: • Bran • Germ • Endosperm

6. Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber isn’t added back to most enriched grains. Gains with whole grains Refined grains have been milled — the bran and germ are removed. This process also removes much of the B vitamins, iron, and dietary fiber. Graphic from http://www.pueblo.gsa.gov/cic_text/food/grain/train.pdf

7. Examples of whole grains • Whole wheat • Whole oats/oatmeal • Whole grain corn • Popcorn • Brown & wild rice • Whole rye • Whole grain barley • Buckwheat • Tritacale • Bulgur • Millet • Quinoa • Sorghum

8. Ingredients are listed in descending order of weight (from most to least). Label reading and whole grains Choose foods with a whole grain ingredient listed first on the label’s ingredient list.

9. A B Wheat flour, water, high fructose corn syrup, molasses, wheat bran … Whole wheat flour,water, brown sugar … Which is the whole grain bread?

10. A B Wheat flour, water, high fructose corn syrup, molasses, wheat bran … Whole wheat flour,water, brown sugar … B Answer: has WHOLE wheat as the first ingredient!

11. Read the ingredient list to see if grain is a WHOLE grain. Color and whole grains • Color is not an indication of a whole grain. • Bread can be brown because of molasses or other added ingredients. NOT whole grain! Wheat flour, water, high fructose corn syrup, molasses, wheat bran …

12. “Nutrition Facts” label and grains • Use “Nutrition Facts”label to help choosewhole grain products with a higher % Daily Value (%DV) for fiber. • The %DV for fiber is a good clue to the amount of whole grain in the product.

13. A B Which grain food is higher in fiber?

14. A B A Answer: with 3 grams of fiber!

15. While bran provides fiber which is important for health, products with added bran or bran alone are not necessarily whole grain products. Watch wording on grains! Foods are usually not whole grain products if labeled with these words: • Multi-grain • Stone-ground • 100% wheat • Cracked wheat • Seven-grain • Bran

16. Calculate recommended amounts of foods for a personalized MyPyramid Plan forYOUR calorie level at MyPyramid.gov

17. THE END Thanks in part to the University of Nebraska division of Agriculture and Natural Resources in cooperation with the U.S. Department of Agriculture.