Grains

By: Haille Cooper 7

Foods in the Grains Group

Cereal, bread, and pasta are all in the grains group.

Whole grains and Refined grains.

Grains are divided into sub-groups: whole and refined grains. Whole grains are just what they sound like, they are the whole grain kernel- the bran, germ and endosperm unlike the refined grains that have been milled, a process that removes the bran and germ. They do this to make the grains finer, also it removes important vitamins that you get from whole grains.

What is an ounce?

A slice of bread, 1 cup of ready-to-eat- cereal, or 1/2 cup of cooked rice is equal to 1 ounce.

What nutrients do you get from eating grains?

1. Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes.

2. The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism, they help the body release energy from protein, fat, and carbohydrates.

3.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, also is important for a healthy immune system

Benefits of eating grains.

  1. Less of a chance to get heart disease.
  2. Reduction in constipation.
  3. Helps with weight management.
  4. Eating grains while pregnant can help prevent child deficiencies.

Reading labels.

Five ways that nutrition labels can show the whole grain ingredients.

  1. Look for foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" they are usually not whole-grain products.
  2. Not all whole grain bread is brown, it could be that color from all the molasses added to it. Check the label before you buy it.
  3. Use the Nutrition Facts label and choose whole grain products with a higher % Daily Value for fiber. Most whole grain products are good or excellent sources of fiber.
  4. 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.
  5. Most sodium in the food supply comes from packaged foods. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. 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.

Tips when reading food labels.

  1. Check calorie count.
  2. Look at the serving size.