whole grains

Information about whole grains

Published on October 4, 2007

Author: UpBeat

Source: authorstream.com

Content

Meet the Grain Group :  Tips for Using MyPyramid Meet the Grain Group Alice Henneman, MS, RD University of Nebraska–Lincoln Extension http://lancaster.unl.edu/food Bev Benes, PhD, RD Nebraska Department of Education http://www.nde.state.ne.us/NS:  Alice Henneman, MS, RD University of Nebraska–Lincoln Extension http://lancaster.unl.edu/food Bev Benes, PhD, RD Nebraska Department of Education http://www.nde.state.ne.us/NS Download PowerPoint at http://lancaster.unl.edu/food/grains.shtml Extension is a division of the Institute of Agriculture and Natural Resources at the University of Nebraska-Lincoln cooperating with the counties and the U.S. Department of Agriculture. Updated slightly 4/07 Grains are good for you!:  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 MyPyramid Recommendations: Grains:  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 Definition: 1 ounce equivalent:  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: 1 slice bread ½ cup cooked pasta, rice or cereal 1 cup ready-to-eat cereal 1 “mini” bagel ½ English muffin 1 small (2-½” diameter) muffin 3 cups popcorn 1 small (6”) flour or corn tortilla Definition: Whole grains:  Definition: Whole grains Whole grain foods are made from the entire grain seed (usually called the kernel) which consists of: Bran Germ Endosperm Gains with whole grains:  Gains with whole grains Graphic from http://www.pueblo.gsa.gov/cic_text/food/grain/train.pdf Examples of whole grains:  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 Label reading and whole grains:  Label reading and whole grains Choose foods with a whole grain ingredient listed first on the label’s ingredient list. Which is the whole grain bread?:  Which is the whole grain bread? Answer: has WHOLE wheat as the first ingredient!:  Answer: has WHOLE wheat as the first ingredient! Color and whole grains:  Color and whole grains Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Wheat flour, water, high fructose corn syrup, molasses, wheat bran … “Nutrition Facts” label and grains :  “Nutrition Facts” label and grains Use “Nutrition Facts” label to help choose whole 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. Which grain food is higher in fiber? :  Which grain food is higher in fiber? Answer: with 3 grams of fiber!:  Answer: with 3 grams of fiber! Watch wording on grains!:  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 Calculate recommended amounts of foods for a personalized MyPyramid Plan for YOUR calorie level at MyPyramid.gov:  Calculate recommended amounts of foods for a personalized MyPyramid Plan for YOUR calorie level at MyPyramid.gov Slide18:  THE END

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