All About grains
By: Lexie Fleeman Hour 7
FOODS IN THE GRAIN GROUP
A few examples of foods in the grain group are: Pasta, Oatmeal, and Tortillas.
A Pasta Dish
This picture is of pasta but is also a dish. To me it looks like it is spaghetti. Yum!
Oatmeal
This picture is of oatmeal. If you don't like plain oatmeal you could always put fresh fruit or add some sugar.
Tortillas
This picture is of tortillas. Who doesn't love a good quesadilla?
TWO SUB GROUPS
Two of the sub groups within the grain groups is Whole grains and Refined grains. Whole grains are grains that contain the whole kernel while Refined grains have been milled which is a process that removes bran and germ.
WHAT IS AN ONCE?
An ounce is 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent.
NUTRIENTS
Dietary fiber
Dietary fiber is found in whole grains or other foods. It may also help reduce blood cholesterol levels and may lower risk of heart disease.
Several B Vitamins- Niacin
Niacin helps with the metabolism it helps the body release energy from protein, fat , and carbohydrates. They are also needed for a healthy nervous system . Many refined grains are enriched with B Vitamins.
Minerals- iron
Iron is used to carry oxygen in the blood. Heavy iron foods include meats. Whole or enriched grains is where you can find iron.
HEALTH BENEFITS
1. Consuming whole grains as a healthy diet can reduce the risk of heart disease.
2. Consuming foods containing fiber, such as whole grains, as a part of a healthy diet, may reduce constipation.
3. Eating whole grains may help with weight management.
4. Eating grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development.
FOOD LABEL
1. Brown rice
2. Buckwheat
3. Whole-grain
4. Wild rice
5. Quinoa
FOOD LABEL TIPS
1. Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.
2. Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients.
Extra Facts
1. To eat more whole grains, substitute a whole-grain product for a refined product - such as eating whole-wheat bread instead of whit bread or brown rice instead of white rice.
2. For a change, try whole-wheat pasts. Or try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni and cheese.