Carson Lilla Hour 4



Whole Grain- contain the entire grain kernel ― the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice.

Refined Grain- has been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice.


A slice of bread, one cup of ready to ear cereal, and cooked pasta


Dietary fiber- may help reduce blood cholesterol

The B vitamins- one of the keys metabolism

Folate- helps body form red blood cells


  • 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 Fact 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.

  • 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).

    Look at the ingredients and see if its whole grain or not