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.

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

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.