GRAINS

By: Ashley West Hour: 4

IMPORTANCE OF GRAINS

Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). Consuming whole grains as part of a healthy diet may reduce the risk of heart disease. Eating whole grains can help with weight loss. Why would you not eat grains.

WHAT ARE DIFFERENT KINDS OF GRAINS?

GRAIN SUB GROUPS

There are two kinds of grain sub groups. One is whole grains. Whole grains use the whole kernel. The other kind is refined grains. Refined grains don't use the germ or the bran.

WHAT IS AN OUNCE

a ounce is a sixteenth of a pound. Some examples are 1 slice of bread or 1 cup of ready made oatmeal one more is 1/2 cup of cooked rice.

WHAT IS THE NUTRIENTS IN GRAINS

Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets. The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.

WHAT ARE THE BENEFITS OF EATING GRAINS

  • Consuming whole grains as part of a healthy diet may reduce the risk of heart disease.
  • Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation.
  • Eating whole grains may help with weight management.
  • Eating grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development.
  • FOOD LABLES ON GRAINS

    • Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.
    • Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain.
    • Use the nutrients lables and choose whole grain products with a higher % Daily Value (% DV) for fiber. Many, but not all, whole grain products are good or excellent sources of fiber.
    • Read the food label’s ingredient list. Look for terms that indicate added sugars (such as sucrose, high-fructose corn syrup, honey, malt syrup, maple syrup, molasses, or raw sugar) that add extra calories. Choose foods with fewer added sugars.
    • Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as “low in sodium” or “very low in sodium” on the front of the food label can help you identify foods that contain less salt (or sodium).

    FOOD LABLE TIPS

    Try 100% whole-grain snack crackers

    Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.


    Try this to help you eat better!