Transcript whole-grains - University of Nebraska–Lincoln

Meet the Grain Group
Make half your grains whole
MyPyramid Tips
1
Alice Henneman, MS, RD
University of Nebraska–Lincoln Extension
http://lancaster.unl.edu/food
Bev Benes, PhD, RD
Nebraska Department of Education
http://www.nde.state.ne.us/NS
Roxanna Campbell, Dietetics Student
Helps with weight management
Let’s learn about ...
 MyPyramid grain recommendations
 Whole grain vs. refined grain
 Label reading
Let’s learn about ...
MyPyramid recommendations
 Whole grain vs. refined grain
 Label reading
Eat six “1 ounceequivalents” of
grain products daily
(for a 2,000 calorie
diet)
1 cup
“ready to
eat” cereal
1 “mini
bagel”
½
English
muffin
½ cup
cooked
(pasta, rice
or cereal)
1 slice
bread
1 ounceequivalents
1 small
(2-½”
diameter)
muffin
1 small (6”)
flour or
corn
tortilla
3 cups
popcorn
Find how many “1 ounce-equivalents”
you need at www.MyPyramid.gov.
Let’s learn about ...
 MyPyramid recommendations
Whole grain vs. refined grain
 Label reading
GRAIN
categories
Whole
grains
Refined
grains
Bran
Endosperm
Germ
• If the kernel has been
cracked, crushed or
flaked …
• … it must retain nearly
the same relative
proportions of bran,
germ & endosperm …
• … as the original grain to
be called whole grain.
Bran
Endosperm
Germ
Certain B Vitamins
The enriching
process adds
back:
(thiamin, riboflavin,
niacin & folic acid)
Iron
Bran:
Germ:
Endosperm:
fiber &
vitamin E,
energy,
B vitamins B vitamins & carbohydrates
antioxidants
& protein
Whole
grain
Refined
grain
X
X
X
X
½ your grains should
1/2
be whole grains
Whole
grains
1/2
Whole or
enriched
grains
Daily grain
recommendation
•
•
•
•
•
•
•
Whole wheat
Whole oats/oatmeal
Whole grain corn
Popcorn
Brown & wild rice
Whole rye
Whole grain barley
•
•
•
•
•
•
Buckwheat
Triticale
Bulgur
Millet
Quinoa
Sorghum
Let’s learn about ...
 MyPyramid recommendations
 Whole grain vs. refined grain
Label reading
Read the labels
“Whole” grain
should be the
FIRST ingredient listed
… in
descending
order of weight
with the
heaviest
ingredient listed
first
A
Ingredients: wheat
flour, water, high
fructose corn syrup,
molasses, wheat,
bran…
B
Ingredients:
whole wheat
flour, water,
brown sugar…
A
Ingredients: wheat
flour, water, high
fructose corn syrup,
molasses, wheat,
bran…
B
Ingredients:
whole wheat
flour, water,
brown sugar…
Note: % Daily Value = % DV
3g
fiber
2g
fiber
A grain that is higher in fiber
is likely higher in whole grains too!
3g
fiber
2g
fiber
BROWN color not always WHOLE grain
Grains can be
BROWN in color
from MOLASSES
or other ADDED
ingredients
Ingredients:
Wheat flour, water,
high fructose corn
syrup, molasses,
wheat bran …
Foods are USUALLY NOT whole grain
products if labeled with these words:
•Multi-grain
•Stone-ground
•100% wheat
•Cracked
wheat
•Seven-grain
•Bran
• Provides fiber
important for
health; however…
Bran
• … products with
added bran or bran
alone are not
necessarily whole
grain products
MyPyramid recommendations:
 Make ½ your grains whole
 Learn your personal MyPyramid grain
recommendations at MyPyramid.gov
Whole grain vs. refined grain
 WHOLE grains provide some nutrients not found
in refined grains
Label reading
 FIRST ingredient should be a WHOLE grain
 Choose grains higher in FIBER
THE
END