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NutritionClass 5: Fiber and

Whole Grains

100% Whole Wheat pastas, couscous, orzo, amaranth, barley, brown rice, and

pasta. Buckwheat, bulgur, corn (popcorn),

cracked wheat (As a single ingredient) and farro.

,

Kamut, millet, oats, quinoa, rye, spelt, sprouted grain, teff and

wheat berries.

1/2 cup cooked brown rice or other cooked grain1/2 cup cooked 100% whole-grain pasta1/2 cup cooked hot cereal, such as oatmeal1 ounce uncooked whole grain pasta, brown rice or other grain1 slice 100% whole grain bread1 very small (1 oz.) 100% whole grain muffin1 cup 100% whole grain ready-to-eat cereal

You can count a serving of whole grains as 16 grams (16g) of whole grain ingredients.

What Does a Serving of Whole Grain Look Like?

Breads/Pastas

Some of the “better” choices:

Breads

Ezekiel Sprouted BreadsNatural Ovens Whole grain

Pastas

Hodgson Mills 100% whole wheatRacconto 8 whole GrainRonzanoni 100% whole grainMaplegrove Foods – Brown Rice Pasta

*REMEMBER: Always look at the label. Products change*

Cereals

What to look for:• Whole grain ingredients• Lower amounts of sugar• Higher amounts of fiber

Some of the better options: • Kashi 7 Whole Grain

Nuggets• Post Shredded Wheat• Kellogg’s All Bran• Post Grape Nuts• General Mills Fiber One

*Remember – Many cereal brands have several different products so check the label before buying. Just because one product is a “good” option, doesn’t necessarily mean a similar one is. Know what to look for. Ideally add your own fruit for added “sweetness”, or your own controlled amount of sweetener.*

Whole Grain Snack Foods

Chips/Crackers and other high carbohydrate snack foods should be used in moderation.

- Keep in mind the “bang for your buck” philosophy. Too many empty calories and simple carbohydrates without much nutritional benefit leads to weight gain and inflammation.

In the event you are choosing a food like this look for the following:• Few ingredients• Whole grain ingredients• Lower amounts of added sugar and sodium• A product without or with lower amounts of hydrogenated and

partially hydrogenated oils (saturated and trans fats)

*A whole grain triscuit cracker might be an example*

We do need Carbohydrates. Carbs have glucose which provides energy to

our muscles, tissues, and brain. Carbs are found in foods derived from plants

and dairy.

Carbohydrates

Simple Carbohydrates have single or double sugar molecules bound together, allowing for quicker digestion and entrance into the blood stream and cells.

Complex Carbohydrates(Also referred to as starches) have 3 or more sugar molecules bound together, allowing for slower digestion.

Foods often contain a combination of the two.

Simple vs Complex

Found in processed and refined foods. Candy Syrups “White” breads and pastas Refined crackers, cereals, etc.

Naturally occurring in fruits, dairy, and some vegetables.

Simple Carbohydrates

Naturally occurring in: Legumes Vegetables Whole grains

Wheat, oats, brown rice, etc. Whole grain products

Whole grain breads, pastas, etc.

Complex Carbohydrates

All grains begin as whole grains.In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed (which industry calls “kernel”) is made up of three key parts: The bran, the germ and the endosperm.

What happens when a grain is refined?

Whole grains contain all three parts of the kernel. Refining

normally removes the bran and the germ, leaving only the endosperm. Without the

bran and germ, about 25% of a grain’s protein is lost,

along with at least seventeen key nutrients.

http://www.wholegrainscouncil.org/

100% Whole Wheat or 100% Whole Grain Breads.

Aids in digestion by adding bulk and “roughage”. Parts of plant foods that your body can’t

digest or absorb. It passes relatively intact through your stomach, small intestine, colon, and out of your body.

Helps maintain a healthy weight.

Lowers risk for diabetes and heart disease.

Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Found in oats, peas, beans, grains, rye, apples,

citrus fruits, carrots, and barley.

Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, to aid with constipation or irregular stools. Found in fruits and vegetables such as

cauliflower, green beans and potatoes, Whole-wheat flour, wheat bran, nuts, and beans.

Most foods have a combination of soluble and insoluble fiber.

Soluble vs. Insoluble Fiber

How much fiber, in grams, do you think the average American gets in a day?

What do you think the daily recommendation for fiber is? Women? Men?

Increase fiber in your diet gradually to ease digestive discomfort

This is just a minimum recommendation; this amount can be exceeded.

What’s your guess?

Fiber is best through whole foods in your diet – because they also provide many other health benefits.

Fiber supplements come in a wide variety of forms and flavors -- from powders, oils, and wafers to capsules and chewable tablets. They are usually made from “functional” fibers, which is fiber that is isolated or extracted from plants or animals. Too much can cause loose stools, abdominal discomfort, gas, and bloating. Possible drug interactions – talk with your doctor before taking.

Psyllium – Effective in treating constipation and the symptoms of irritable bowel syndrome.

Best to EAT the FOOD rather than take supplements.

Fiber Supplements

What about Fruit Juice?

1 Serving of juice – 4oz

Fiber?

Whole food is best!

Copyright 2009 ThedaCare

It’s in the fiber!

Increased volume=satiety

“apple” study

Obesity?

Helps with passage of fiber, which absorbs water

Water is lost with perspiration, urine, and breath

Lubricates

If you are thirsty – you are already dehydrated

Men – 3 Liters (13 cups) Women – 2.2 Liters (9 cups)

Drinking Enough WATER

Getting to Know Grains

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