Whole Grain Foods
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Transcript of Whole Grain Foods
Photo:www.healthline.com
1. Grains that are brown.2. Grains that are not processed.3. Grains that contain the bran, germ and
endosperm.4. Grains that are organic or natural.5. All of the above.
www.wholegrainlife.com
A whole grain food contains all 3 parts of the grain.1. Bran:1. Bran: Fiber B Vitamins Trace Minerals 3. Endosperm:3. Endosperm:
Carbohydrate Some Protein Some B Vitamins2. Germ:2. Germ:
B Vitamins Vitamin E Trace Minerals Phytochemicals
Whole Grains:Whole Grains:• Whole Wheat Flour• Whole Wheat Bread• Whole Wheat Pasta• Oatmeal• Brown Rice• Whole Wheat
Cereals• Whole Rye• Wild Rice
Refined Grains:Refined Grains:• White Flour• White Bread• Pasta (spaghetti,
macaroni)• White Rice• Cereals (corn flakes)No Bran and Germ to give
grains a finer texture and improve their shelf life.
BUTFiber, Iron and VitaminsBran, Germ and
Endosperm!
1. Digestive health. 2. Weight management. 3. Reduced risk of heart disease. 4. Blood sugar lowering. 5. Reduced risk of some cancers. 6. All of the above.
www.wholegrainlife.com
Whole grains provide all the nutrients of refined grains andand MORE!MORE!
Fiber:Fiber: Cholesterol , Hunger Heart disease , Weight gain
FibeFiber: r: Increased fecal bulk and decreased transit time allow less opportunity for fecal mutagens to interact with the intestinal epithelium.
Certain cancerPhoto:www.aicr.org
Antioxidants (Vitamin E ):Antioxidants (Vitamin E ): Protects body cells from oxidative damage and prevents carcinogen formation.
Phytochemicals:Phytochemicals: Protect body cells from damage (cancer). Many are antioxidants.
Selenium (Se):Selenium (Se): A cofactor for glutathione peroxidase, an enzyme that protects against oxidative tissue damage. Lung, Prostate and Colorectal cancers
Photo:www.ers.usda.gov
Make at least half your grains whole. Try to eat 3 oz or more of Whole Grains
every day.
1 cupReady-to-eatWhole Grain Cereal
1/2 cupOat Meal
1/2 cupBrown Rice or Pasta
1 sliceWhole WheatBread
5 crackersWhole WheatCrackers
Photos: MyPyramid.gov
Multi-Grain
100%Wheat Organic
1. Look for the WHOLE GRAINWHOLE GRAIN symbols on the front of the package !
Contains at least 8g whole grain per serving.May contain some refined grain.
Contains at least 16gwhole grain per serving. All its grain ingredients are wholewhole grains.The Whole Grain Stamp is a voluntary industry
program.
Whole Wheat, Raisons, Wheat Bran, Sugar, Salt, Malt Flavoring.
Ingredients:Ingredients:
2. Check the ingredient list ingredient list !
Pick the foods with the word "Whole" as the first ingredient…Brown Rice, Bulgur, Graham Flour,
Oatmeal and Wild Rice are also “Whole Grains”.
ChooseChoose
Cereal made with Whole Grain
Whole Grain Bread Whole Wheat Pasta Brown or Wild Rice Whole Grain
Crackers Popcorn
Instead ofInstead of
Cereals not made with Whole Grain
White or Wheat Bread
Regular Pasta White Rice Regular Crackers Chips or Pretzels
Whole grain has many benefits. Eat at least 3 servings of whole
grain foods every day. Substitute the whole grain
products for refined grain products.
Check the whole grain stamp and read the ingredient list.