Grains

By: McKenna Copeland Hour: 7

2 SUB-GROUPS

  • Whole Grains, contain the entire grain kernel
  • Refined Grains, have been milled

FOODS IN THE GRAINS GROUPS

  • Popcorn
  • Whole Rye
  • Kamut

WHAT IS AN OUNCE?

  • 1 regular slice of bread
  • 3 cups of popped popcorn
  • 1 small flour tortilla (6" diameter)

NUTRIENTS

  • Vitamin B- Helps the body release energy from protein, fat, and carbohydrates.
  • Dietary fiber- May help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes.
  • Iron- Used to carry oxygen in the blood.

HEALTH BENEFITS

  • Consuming whole grains as part of a healthy diet may reduce the risk of heart disease.
  • Eating foods containing fiber as part of a healthy diet, may reduce constipation.
  • May help with weight management.
  • Eating grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development.

FOOD LABEL

  • On the Nutrition label look for whole grain products with a higher % Daily Value for fiber
  • Use the Nutrition Facts label to choose foods with a lower % DV for sodium.
  • Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.
  • Read the ingredient list to see if it is a whole grain.

FOOD LABEL TIPS

  • Color is not an indication of a whole grain.
  • Use the Nutrition Facts label and choose whole grain products with a higher % Daily Value for fiber.