Whole Grains - Elizabeth Breuerelizabethbreuer.weebly.com/uploads/2/5/7/0/25708381/... · 2018. 9....
Transcript of Whole Grains - Elizabeth Breuerelizabethbreuer.weebly.com/uploads/2/5/7/0/25708381/... · 2018. 9....
Whole Grains By Elizabeth Breuer, Dietetic Intern
What is a Whole Grain?
Whole grains contain all three parts of
the kernel
1. Bran • Fiber, B vitamins, minerals
2. Endosperm • Carbohydrates, protein,
B vitamins
3. Germ • Unsaturated fat, vitamin E,
some B vitamins, phytochemicals, antioxidants
Know Your Grains Whole
• Brown rice (including instant), wild rice
• Whole cornmeal • Whole wheat flour • Oats (whole, steel cut, rolled,
quick, instant) • Popcorn • 100% whole-wheat or 100%
whole-grain or whole rye bread • 100% whole-grain or whole rye
crackers • Whole wheat pasta
Refined
• White rice • corn flakes; de-germinated
cornmeal • “Enriched” flour (used in breads,
pasta, crackers, baked goods); wheat germ; wheat bran
• Oat grits; oat bran • Pretzels • White or wheat bread made from
“enriched” wheat flour • Crackers made with “enriched”
wheat flour • “enriched” wheat or semolina
pasta
Whole Grain Recommendations
Limit refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.
3 to 5 servings of whole grains per day
Benefits of Whole Grain
• Add texture and flavor to foods • Keep you feeling fuller longer
• Fiber • Choose whole-grain products
with 3 or more grams of fiber per serving
• May help normalize blood sugar levels
• May help lower blood cholesterol • More nutrients (vitamins, minerals,
fiber) than refined grain
Examples of Whole Grains
Amaranth
Millet
Teff
Buckwheat
Sorghum
Quinoa
Oats
Rice
Wild Rice
Rye
Wheat
What counts as one serving?
• 1/2 cup cooked rice, bulgur, pasta, or cooked cereal
• 1 ounce dry pasta, rice or other dry grain
• 1 very small (1 oz.) muffin
• 1 cup ready-to-eat cereal flakes
• 1 slice bread or mini bagel
• 5 whole wheat crackers
• 3 cups popped popcorn
How Do You Know if a Food is a Whole Grain?
Read product labels Look for “100% whole wheat”, “brown” or “wild” rice, “whole-grain corn”, “oats”
Nutrition Labels
Be Cautious! Phrases such as “100% wheat”,
“multi-grain”, “stone ground” and “enriched” do not necessarily mean
whole grain.
Whole Grains at Every Meal
Breakfast Lunch
Pictured above: Whole Wheat English muffin, bagel, toast, waffle, whole grain cheerios, oatmeal. Whole wheat pita, bread, hamburger bun, soup with barley, soup with brown rice, whole wheat toast
with peanut butter and fruit
Dinner Snack
Pictured above: whole grain cereal treats, trail mix with whole grain cereal and popcorn, oatmeal cookie, Greek yogurt with granola, granola bar
Brown rice, whole wheat pasta, whole wheat dinner roll, wild rice, whole wheat pizza crust
References
Definition of Whole Grains. The Whole Grains Council. Web. 14 April 2015. Available at: http://wholegrainscouncil.org/ Grains. United States Department Of Agriculture. Web. 20 April 2015. Available at: http://www.choosemyplate.gov/food-groups/grains.html