Grain central

All you need to know about grains - Gelila hour 3

Introduction to Grains

Grains are in many of the everyday foods we eat. Grains are not just great to eat but they have great health benefits

Examples.) Of foods in the grain group

SUB GRAIN GROUPS

Whole Grains & Refine Grains

Whole Grains

- Contain all parts of a grain the bran, endosperm, and germ.

- Examples.) Whole grain bread, pasta, rice, cereal, ect.


Refined Grains

- When the grain has been milled and in the process removed the bran and germ

-Examples.) crackers, breads, pretzels, corn, ect.

WHAT IS A OUNCE OF GRAIN

One ounce of grain is consider to be the daily recommended intake of grains

NUTRIENTS IN GRAINS

Dietary fibers, B vitamins, and Minerals

Dietary fibers

- Help reduce blood cholesterol levels

- Decreases the risk of heart disease, type 2 diabetes, and obesity.


B vitamins

- Also.) thiamin, riboflavin, niacin, and selenium

- Key role in metabolism

- Help the body release energy from proteins, fats , and carbohydrates


Minerals

- Also.) iron, magnesium, and selenium

- Iron used to carry oxygen in the blood

HEALTH BENIFITS

Eating Grains can come with health benefits such as

- Consuming whole grains as a part of a healthy diet may reduce the risk of heart disease

- Consuming foods with fibers, whole grains, as part of a healthy can 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

READING FOOD LABELS

Where the whole grain ingredients are found on packaging

- Whole grain stamps

- Packaging Label

- Check the list of ingredients

- Label order by weight- if whole wheat is one of the first ones there is more of that ingredient weight wise

- Check for the 100% whole wheat sign

Check serving size and calories

fact.)

- if you eat 2 servings of a food, you will consume double the calories and double the Daily Value of the nutritions listed on the Nutrition Facts label

Make your calories count

fact.)

- When looking at a foods nutrition label first check the amount of calories to nutrition and decide weather the food is worth eating

Grains

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