Grains

1
Grains

• The Foundation Food

2
What is a Grain?

• Wheat
• Rice
• Oats
• Cornmeal
• Barley
• And more!

3
What Foods come from Grains?

• Bread
• Pasta
• Oatmeal
• Breakfast Cereals
• Tortillas
• Grits
• Can you think of some others you eat at home?

4
Whole vs. Refined grains

• Whole grains contain the entire grain kernel,
  made up of 3 parts
• Bran
• Germ
• Endosperm
• Good source of fiber, iron, and B vitamins

5
Whole vs. Refined grains

• A grain is refined when it has been milled, a
• process that removes the bran and germ
• Improves shelf life
• Finer texture
• BUT removes dietary fiber,
• iron, B vitamins
• Enriched grains are refined grains with added B
• vitamins and iron, but not fiber

6
Whole vs. Refined grains

• Whole
• whole-wheat flour
• bulgur (cracked wheat)
• oatmeal
• whole cornmeal
• brown rice

• Refined
• white flour
• degermed cornmeal
• white bread
• white rice

7
How Much Do I Need?

• Depends on age, sex, activity
• level and other factors
• The average person needs about 6 oz of grains a
  day
• Make at least half of these whole grains

8
Why Eat Grains?

• Good source of
• Fiber
• B vitamins (thiamin, riboflavin, niacin, folate)
• Minerals (iron , magnesium, selenium)

9
Fiber

• ? blood cholesterol
• ? risk of heart disease
• ? constipation and diverticulosis
• Help with weight management (feel fuller on less
  calories)

10
B vitamins

• Helps body release energy from proteins, fats,
  and carbohydrates
• Healthy nervous system
• Key role in metabolism
• Folate is especially important for pregnant women
  to help prevent birth defects

11
Minerals

• Magnesium helps build bones and release energy
  from muscles
• Iron carries oxygen in the blood
• Selenium protects cells from oxidation and helps
  maintain healthy immune system

12
How Do You Get Your Grains?