GRAINS AND FIBER

GRAINS, GRAINS,

GLORIOUS GRAINS

Grains are the primary source of carbohydrates needed to provide

fuel for the body.

THERE ARE THREE PARTS OF EVERY GRAIN KERNEL

BRANThe hard, outer coating on the grain kernel is called the BRAN.

The bran is the part of the grain kernel that contains the FIBER.

The bran is included in WHOLE GRAIN products but is missing

in white flour.

GERM The germ is the embryo of the plant. It contains all of the NUTRIENTS it needs to

grow a new plant. rich source of Vitamin E

greatest source of B vitamins iron and other minerals

The germ is present in whole grain products but is missing in white flour.

ENDOSPERMThe endosperm is mostly

STARCH with a small amount of protein.

WHITE FLOUR is made from only the endosperm.

WHOLE GRAINS OR REFINED GRAINS?

WHOLE GRAINS

WHOLE GRAINS ARE MADE USING ALL THREE PARTS OF THE GRAIN KERNEL.

WHOLE GRAINS ARE RICH IN B-

COMPLEX VITAMINS AND FIBER.

REFINED GRAINSWhen grains are refined, or processed, the

germ and the bran are removed. The result is white flour, a refined grain made

from only the endosperm.

Refined grains are also known as ENRICHED meaning the vitamins that are lost during processing are added back in.

To know if a food is a whole grain product, you must see

the word “WHOLE” in the ingredient

list.

WHOLE GRAINS ARE A GOOD

SOURCE OF FIBER.

ENRICHED PRODUCTS

Foods that are not whole grain will say ENRICHED FLOUR in

the ingredient list.

Products made with enriched

Flour DO NOT contain fiber.

HEALTH BENEFITS OF FIBER

• regulates blood sugar

• helps prevent diabetes

• keeps you full longer aiding in

weight control

• lowers risk of heart disease

• aids in digestion, lowering risk of

cancers of the stomach, bowel,

and disgestive system

DAILY FIBER NEEDS

Due to the large amount of processed foods that many people eat, most Americans get only about 8-12 grams of fiber daily.

The American Cancer Society recommends a minimum of 20-35 grams daily.

WHERE DO WE FIND FIBER?

In addition to whole grains, fiber

is present in all fruits and vegetables.

There is no fiber in foods of animal

origin such as meat, milk,

and cheese.

Tips for adding fiber to your diet

Eat whole grain cereals rather than enriched (look for “bran” or “fiber” in the name)

Add crushed bran cereal when baking muffins, cakes, or breads.

Use half whole wheat flour in place of enriched flour when baking.

Eat fruit for snacks.Add beans to salads and taco dishes.Use whole grain pasta and brown rice.Snack on raw veggies and whole grain

crackers.

CAN YOU PLAN A MENU MEETING YOUR DAILY FIBER NEEDS?