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
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