GRAINS

Jade Parker 4th Hour

FOOD IN GRAINS

SUB GROUPS

Whole Grains

Whole grains contain the entire grain kernel ― the bran, germ, and endosperm


Examples

whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice

Refined Grains

Refined grains have been milled, a process that removes the bran and germ


Examples

white flour, de-germed cornmeal, white bread, and white rice.

WHAT'S AN OUNCE?

NUTRUIENTS

What Nutrients are Received From Grains?

Dietary Fiber- help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes


Vitamin B- thiamin, riboflavin, and niacin play a key role in metabolism, they help the body release energy from protein, fat, and carbohydrates


Iron- used to carry oxygen in the blood

How Healthy?

  • 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.

What's on the Label?

What to Look For

Look for foods like: brown rice, oatmeal, whole-grain barley, whole-grain corn, whole wheat

Tips!

Always choose products with whole wheat ingredients

Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products