The Latest on Bread and Other CarbohydrateRich Foods

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• The Latest on Bread and Other Carbohydrate-Rich
  Foods

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True or False Americans should eat more
grains.
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• Grains are foods high in carbohydrate and
  include
• wheat rice oats
• cornmeal barley quinoa
• millet couscous masa harina
• Potatoes, corn and beans are starchy vegetables
  high in carbohydrate but not cereal grains.

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Get the Whole Story!
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Diets rich in whole grain foods low in
saturated fat and cholesterol can help

• Reduce risk of
• Heart disease
• Cancer, especially colorectal
• Type 2 diabetes
• Lower
• Total and LDL cholesterol levels
• High blood pressure and reduce risk of stroke
• Keep
• You regular and prevent constipation
• Your weight in check.
• Blood sugar levels steady

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Grain Seed or Kernel

• BRAN - the outer shell of a grain.
• -Contains B-vitamins, some minerals, fiber
  and protein.
• -Removed during processing.
• GERM - smallest part of a grain.
• -Contains high quality protein,
  B-vitamins, vitamin E and minerals.
• -Removed during processing.
• ENDOSPERM - most part of a grain. -Provides
  energy from starch.
• -Only part left if grains are processed.
  White flour is made from the ground endosperm.

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Whole Grains

• Whole wheat
• Whole oats/oatmeal
• Whole-grain cornmeal
• Popcorn
• Brown wild rice
• Whole rye
• Whole-grain barley
• Buckwheat
• Triticale
• Bulgur (cracked wheat)
• Millet
• Quinoa
• Sorghum

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Tips to Find Whole Grains

• START HERE!
• Ingredient List
• Health Claims

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New Whole Grain Stamp

• Good source 8 grams of whole grains.
• Excellent source 16 grams of whole grains.
• Voluntary program Some whole grain products may
  not bear the stamp.

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How Much We Eat Matters

• Recommendation Consume 6 one-ounce equivalents
  of whole-grain products daily (for a 2,000
  calorie diet).
• What is a 1-ounce equivalent?
• HELP! Can anyone find a bagel that weighs just
  1-ounce?

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28 grams one ounce
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½ cup oatmeal 1 oz. Eq. -Whole Grain
½ cup brown rice 1 oz. Eq. -Whole Grain
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5 whole grain crackers 1 oz. Eq. -Whole Grain
7 soda crackers 1 oz. Eq. -Refined
or Enriched
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• MAKE SLOW, GRADUAL CHANGES IN YOUR DIET!
• Remember, all of the grains we eat do not have to
  be whole grains.
• Most of the refined grains consumed in the U.S.
  are enriched products, meaning that B vitamins
  and iron are added back to the flour after
  processing.
• Fiber is usually not added back to most
  enriched products.
• Folic acid is added to refined flour as a
  means to reduce birth defects.

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The latest on bread and other carbohydrates is

• Encourage greater consumption of whole-grain
  foods
• High in vitamins,
  minerals, fiber,
  and other nutrients
• Fairly low in calories
• Fiber is filling
• 6 1-oz. equivalents/day
• Watch portion sizes!

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Whole Grains

• Popcorn
• Whole wheat breads/cereals
• Whole oats/oatmeal
• Whole grain pasta
• Brown wild rice
• Whole grain tortillas
• Whole-grain barley
• Buckwheat pancakes
• Bulgur (cracked wheat)
• Woven wheat crackers
• Whole grain crackers

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• For more information
• www.MyPyramid.gov
• www.HealthierUS.gov
• www.eatwellga.com
• Thank You!