GRAINS

Avery Schmidt, hr. 3.

3 FOODS IN THE GRAIN GROUP

1. Oatmeal

2. Brown Rice

3. White Bread

2 SUB GROUPS OF GRAINS

Whole Grains: Whole grains contain the entire grain kernel. The bran, germ, and endosperm.

Refined Grains: have been milled, a process that removed the bran and germ.

Ounce of Grains

Nutrients

Protein, Fiber and Iron.

Protein: The proteins in grains mesh with those in beans and other plants to form complete proteins.

Fiber: Dietary fiber helps you feel full faster and longer; it also aids digestion and helps prevent constipation.

Iron: Iron helps our bodies make hemoglobin (for red blood cells) and myoglobin (for muscles).

Health benefits

  • 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 Label: 5 ways the nutrition label display's whole grains.

1. Look at the ingredients and you'll see "whole".

2. Look at fiber content

3. Foods labeled with the words "multi-grain", "stone-ground", "100% wheat", "cracked wheat", seven-grain", or "bran" are usually not whole-grain products.

4. 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.

5. 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).

Tips when reading food labels

1. Look at serving size.

2. Look at calories.