By: Haille Cooper 7
Foods in the Grains Group
Whole grains and Refined grains.
What is an ounce?
What nutrients do you get from eating grains?
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.
- Less of a chance to get heart disease.
- Reduction in constipation.
- Helps with weight management.
- Eating grains while pregnant can help prevent child deficiencies.
Five ways that nutrition labels can show the whole grain ingredients.
- 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.
- 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.
- 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.
- 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.
- 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.
- Check calorie count.
- Look at the serving size.