Grains

By Madelyn Pemberton Hour 7

Nutrients and Benefits

Nutrients:

  • Dietary Fiber- may help reduce blood cholesterol levels, may lower the rick of heart disease, obesity, and type 2 diabetes
  • Iron- improve absorption of non-heme iron
  • Magnesium- building bones and releasing energy from muscles


Benefits:

  • Consuming whole grains as part of a healthy diet may reduce the rick of heart disease
  • Consuming foods that have fiber 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

Grain Groups

There are two subgroups of Grains:

  • Whole Grains- These grains contain all the natural parts of the grain
  • Refined Grains- These grains processed and some parts of the grains are removed

Grain Examples

Ways A Label Can Display Whole Grain Ingredients

  • Whole Grain Barley
  • Whole Grain Corn
  • Millet
  • Whole Rye
  • Wild Rice

Tips On Reading The Label

  • Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products
  • Color is not an indication of a whole grain, Bread can be brown because of molasses or other added ingredients

What Is An Ounce?

1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group.