Whole grains and food labels

Abby & Alyssa, KSC Dietetic Interns

Today

1. Distinguish between whole grains and refined grains by reading food labels

2. Understand the recommended serving sizes of whole grains3. Identify the whole grain terms on a food label

True or False?

Let’s test your whole grain knowledge from last week!

Let’s Review!

● Whole grains vs. refined grains

● Parts of a whole grain● Briefly review nutrients in

whole grains

How do whole grains become processed?

-steel cut oats to instant oats-corn kernels to cornmeal

How do whole grains become processed?

Whole grains and food labels

● Ingredientso Cannot be identified by coloro Whole grain ingredient should be listed

FIRST

● Fibero 3g/serving=good source o 5g/serving=excellent source

Video

https://www.youtube.com/watch?v=1sh6AxfOucE

Can you spot the key words?

● “Whole wheat flour”

Can you spot the key words?

● “brown rice flour”● “whole grain

yellow corn”

Words you may see on packages What they mean

Whole grain [name of grain]Whole wheatwhole [other grain]Stone ground whole [grain] Brown riceOats, oatmeal WheatberriesCorn

YES→ contain all parts of the grain, so you’re getting all the nutrients of the whole grain

Enriched flourDegerminated (on corn meal)BranWheat germWheat flour

No→ these words never describe whole grains

Identifying a whole grain

Now it’s YOUR turn!

With the worksheet provided, work in your groups to investigate your food label

How many whole grains do I need every day?

Make at least half of your grains whole grains!● Teen girls

o 6 servings/day of grainso At least 3 servings should be whole grains

● Teen boyso 8 servings/day of grainso At least 4 servings should be whole grains

What is a serving of whole grains?

● ½ cup of cooked rice, oatmeal or hot cereal, or pasta

● 1 slice of bread● 1 small muffin (1 oz)● 1 cup of ready-to-eat cereal

Video

https://www.youtube.com/watch?v=-MQvUUgmhZc

Let’s try a snack!

● Food safety review

● Whole wheat breakfast snack: apple muffins!

What are some whole grains that you might like?o Brown rice

o Whole wheat pasta

o Popcorn

o Whole wheat tortillas

o Corn tortillas

o Quinoa

o Whole wheat bread/bagels/crackers

o Whole wheat pizza dough- can make this at home or buy it!

o Whole grain cereal