GRAINS

Rachel Wise Hour7

FOODS IN THE GRAINS GROUPS

WHAT IS AN OUNCE?

2 SUB GROUPS

The two sub groups are whole grains and refined grains. Refined grains have been milled, a process that removes the bran and germ. Whole grains contain the entire grain kernel. (Shown in the picture below)
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NUTRIENTS

One nutrient that is good for you is fiber. Fiber can help you feel full so you don't eat so much, reduces constipation and helps bowel function. Another nutrient that is good to have is Vitamin C. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. Folate is a nutrient that helps your body form red blood cells.

HEALTH BENEFITS

  • Consuming whole grains as part of a healthy diet may reduce the risk of heart disease.
  • Consuming foods containing fiber, such as whole grains, as part of a healthy diet, 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.
  • FOOD LABEL

    Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Look for terms that indicate added sugars and choose foods with fewer added sugars. Read the ingredient list to see if it is a whole grain.

    FOOD LABEL TIPS

  • *Let children select and help prepare a whole grain side dish.
  • *Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.