THE GRAIN GROUP
By: Aiden Springer hr.4
FOODS IN THE GRAIN GROUP
SUB GROUPS WITHIN GRAIN GROUP
Grains are divided into 2 subgroups, Whole Grains and Refined Grains.
Whole grains: contain the entire grain kernel, the bran, germ, and endosperm.
Refined grains: have been milled, a process that removes the bran and germ. Leaving only the endosperm.
WHAT IS AN OUNCE?
1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group.
- Magnesium and selenium - magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system
- Iron - is used to carry oxygen in the blood.
- The B vitamins thiamin, riboflavin, and niacin - play a key role in metabolism and 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.
- 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.
- 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 Nutrition Facts label 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.
- 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 LABEL TIPS
- Set a good example for children by eating whole grains with meals or as snacks.
- Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.