Grains

by : Conor Dudley and Mitchel Harper

How much Grains are needed

Children: 2-3 years old 3 ounce equivalents 1 ½ ounce equivalent

4-8 years old 5 ounce equivalents 2 ½ ounce equivalents


Girls: 9-13 years old 5 ounce equivalents 3 ounce equivalents

14-18 years old 6 ounce equivalent 3 ounce equivalents


Boys:9-13 years old 6 ounce equivalents 3 ounce equivalents

14-18 years old 8 ounce equivalents 4 ounce equivalents


Women: 19-30 years old 6 ounce equivalents 3 ounce equivalents

31-50 years old 6 ounce equivalents 3 ounce equivalents

51+ years old 5 ounce equivalents 3 ounce equivalents


Men: 19-30 years old 8 ounce equivalents 4 ounce equivalents

31-50 years old 7 ounce equivalents 3 ½ ounce equivalents

51+ years old 6 ounce equivalents 3 ounce equivalents


Romano's Macaroni Grill Rosemary Bread

1 tablespoon yeast
1 tablespoon sugar
1 cup warm water
2 1/2 cups flour
1 teaspoon salt
2 tablespoons rosemary
2 tablespoons butter

Place yeast, sugar and water in large bowl or food processor and allow mixture to become bubbly.

Mix in 1 T butter, salt, and 2 cups of flour.

Add one tablespoon of the fresh chopped rosemary.

Knead for about 10 minutes by hand or in food processor about 5 minutes until smooth and elastic.

Add more flour if necessary.
6
Oil a bowl, put dough in it and cover with a towel.

Let dough rise in a warm place for one hour until doubled.

Punch down dough and divide in half.

Let dough rest about 5 minutes.

Spray baking pan or cookie sheet with cooking spray.

Shape the dough into 2 small rounded oval loaves.

Sprinkle remaining 1 Tablespoon of rosemary over the loaves and press lightly into the surface.

Let loaves rise again until doubled, about 45 minutes.

Preheat oven to 375°F.

Bake for 15 to 20 minutes, until lightly browned.

Carefully remove from oven, brush with remaining butter (and salt if desired.).


Foods in Grains


• Oatmeal

• Whole cornmeal

• Brown rice

• White flour

• White bread

• White rice



The Benefits Of Whole Grains

Nutrients and Health Implications

  • Eating whole grains as part of a healthy meal may lower the risk of heart disease.
  • Eating foods containing fiber, such as whole grains, as part of a healthy diet, may lower constipation.
  • Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes.
  • B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.
  • 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.


Tips for Making good choices with Grains

  • Eat brown rice instead of white rice
  • Eat whole wheat bread instead of white bread
  • snack on whole grain cereals