GRAINS

By Erick Vargas

3 foods you can find in the grains group

2 sub groups

What is an ounce?

Nutrients

Health Benefits

  • 1.Consuming whole grains as part of a healthy diet may reduce the risk of heart disease.

  • 2.Consuming foods containing fiber, such as whole grains, as 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.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. Read the ingredient list to see if it is a whole grain.

  • 3.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.

  • 4. 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.

  • 5.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

    1. Make sure to read the label closely


    2. Try to see the ingredients and the amount of something before you use it