CHOOSING GRAINS AND GRAIN PRODUCTS

FACS Standards 8.5.1, 8.5.2, 8.5.3, 8.5.4, 8.5.5, 8.5.6, 8.5.7

Kowtaluk, Helen and Orphanos Kopan, Alice. Food For Today. McGraw Hill-Glencoe. 2004.

WHAT ARE GRAINS?

Seeds of plants in grass family Common North American grains: wheat,

rice, corn, buckwheat, oats, rye, triticale, barley, millet

Every seed composed of 3 parts – germ, bran, endosperm

Germ – tiny embryo that will grow into new plant; B vitamins, vitamin E, iron, zinc, other trace minerals, protein, small amount of saturated fat

Endosperm – food supply for seed’s embryo, made up of proteins, complex carbohydrates, vitamins, and minerals; takes up most of inner part of grain

Bran – edible outer protective layer of seed; rich in B vitamins, fiber, some trace minerals

GRAIN PROCESSING

All grains must be processed before we can consume them

1st step is outer husk removal, exposing the kernel

When whole grain used, product contains most of kernel’s original nutrients

Whole-wheat flour; whole-grain breakfast cereal

Very often, bran and germ removed along with many nutrients

White flour and many breakfast cereals These products are enriched – process

in which lost nutrients are added back to the product to almost original levels

Fortification – process adding 10% or more of the Daily Value for specific nutrients to a product; most products supply 25% of Daily Value of one or more nutrients; some have 100%

BUYING GRAINS & GRAIN PRODUCTS

Keep nutrition in mind Choose whole grains as much as

possible – aim for 3 servings daily Look for low-fat, low in sugar, and low in

sodium Read the label

RICE

Several varieties – long, short, or medium grains

Short grains – almost round; when cooked, moist and will stick together; good choice for creamy dishes and for molded rice rings; or if you want to eat with chopsticks

Medium grains – plump, tender, moist; stick together, but not as much as short grains

Long grains – when cooked, grains are fluffy and stay separated

Brown rice – whole-grain form of rice; only outer, inedible hull removed

White rice – bran and germ removed Converted rice – par-boiled to save

nutrients before the hull is removed

Instant rice – precooked and dehydrated; takes only minutes to prepare

Fiber content of brown rice 3 times higher than white rice

Seed of water grass

OTHER GRAINS

Can be creatively cooked and served as side dishes

Also popular as breakfast cereals and in baked goods

BARLEY

Mild-flavored, hardy grain; usually in soups and stews

BULGUR Wheat kernels that have been steamed,

dried, and crushed; tender with chewy texture; used in main dishes, salads, and as side dish

Popular use is in tabbouleh, Middle Eastern salad flavored with mint and parsley

CORNMEAL Coarsely ground dried corn; available in

yellow and white; used as a breakfast cereal and in baked goods

COUSCOUS Steamed, cracked endosperm of wheat

kernel; nutty flavor; used as a cereal, in salads, and main dishes, or sweetened for dessert

CRACKED WHEAT Crushed wheat berries with very tough

and chewy texture; often added to bread

GRITS Coarsely ground endosperm of corn;

used as a breakfast cereal or side dish

KASHA Roasted buckwheat, hulled and crushed;

pleasant, nutty flavor; used as a breakfast cereal or side dish

MILLET Small, yellow grain with mild flavor;

staple in Europe, Asia, and northern Africa; used in breads and as a breakfast cereal or side dish

OATS Often eaten as hot cereal or used in

baked goods

QUINOA (KEEN-WAH) Small, ivory-colored, rice-like grain

cooks faster than rice and excellent source of protein - higher than any other grain; neutral flavor makes it perfect addition to side dishes, soups, meatloaves

TRITICALE (TRIH-TUH-KAY-LEE – RHYMES WITH DAILY) Cross between what and rye, with more

protein than wheat; used in cereals and main dishes, and combined with other grains

WHEAT BERRIES Whole, unprocessed wheat kernels;

cooked as a cereal or used in grain-based dishes

READY-TO-EAT AND INSTANT CEREALS

Among the largest selling foods in the U.S. – each year Americans spend close to $1 billion on these products

Can fit into a healthful eating plan Can get a nutritious product at a lower

price without fortification

Wheat germ – pleasant nutty flavor; excellent source of protein, vitamins, minerals, small amount of unsaturated fat; good source of fiber; can be added to yogurt, cereals, and other foods as a nutritional boost and extra crunch

Instant cereals – cooking time shorter than original cereal grains; often sugar and other flavorings have been added

PASTA

Made from flour and water Rolled thin and made into hundreds of

shapes – spaghetti, corkscrews, bow ties, macaroni

Enriched and whole wheat pastas are available

Whole wheat has 3 times as much fiber as traditional, enriched pasta

Some are flavored with carrots, spinach, tomatoes, or other foods

Noodles – made with eggs; can be made without egg yolks, making them lower in fat and cholesterol than regular noodles

Packages of dried noodles found with other shelf-stable foods; fresh pasta in refrigerator section

BREADS Range from enriched white to whole

wheat and mixed whole grains; come in assorted flavors, shapes, sizes, including individual rolls

Leavened breads made with a leavening ingredient – yeast or baking powder

Unleavened or flat breads made without leavening agents

Read label carefully when buying breadWhole wheat means product made from

whole grainWheat means some part of grain has been

removed or unbleached white flour has been used

Some dark breads have been made with white flour with caramel or molasses added for color

STORING GRAINS AND GRAIN PRODUCTS

Store whole grains and whole-grain products in refrigerator because they will spoil at room temperature because of the oil in them

Refrigerate fresh pasta

Store other uncooked grains and grain products in cool, dry place in tightly covered containers

Store breads at room temperature for short periods of time; otherwise freeze them

Hard crust breads stale faster in the refrigerator

In humid weather, store bread in refrigerator to prevent mold growth

Store cooked grains in the refrigerator if they are to be used within a few days, otherwise freeze them