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?
One slice of bread = One ounce of grain
One pancake = One ounce of grain
Half a cup of rice = One ounce of grain
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