Grains
Evan Perlinger Hour 7
Sub Groups
1. Whole Grains
2. Refined Grains
Foods in the Grains Group
Whole Grain Ingridients
1. Brown rice
2. Millet
3. Bulgur
4. Buckwheat
5. Quinoa
1 small piece of Cornbread
2 ½" x 1 ¼” x 1¼"
1 small muffin
2 ½" diameter
1 small flour tortilla
6" diameter
Tips for Food Labels
1. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods.
2.Look for terms that indicate added sugars such as sucrose, high-fructose corn syrup, honey, malt syrup, maple syrup, molasses, or raw sugar, these add extra calories. Choose foods with fewer added sugars.
Dietary Fiber
Dietary Fiber may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes.
Iron
Iron is used to carry oxygen in the blood.
Whole Grains
Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation.
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.