Transcript Document

Whole Grains & Fiber
Project Sponsors
• USDA project funded
through the Food Stamp
Program
• School District of
Philadelphia
• Nutrition Center,
Department of Biology
Drexel University
Carbohydrates:
Provide energy
1. Simple Sugars
2. Complex
Carbohydrates
(starches)
Then we’ll look at foods
that are good sources
of fiber
Let’s concentrate on
Whole Grains
Eat six “1 ounce-equivalents” of grain
products daily (for a 2,000 calorie diet):
Make at least half of
your grains whole grain.
Definition: 1 ounce-equivalent
In the grains food group, a “1 ounce-equivalent” is the amount of a food
counted as equal to a 1 ounce slice of bread
Equivalents:
• 1 slice bread
• ½ cup cooked pasta, cooked rice or cooked cereal
• 1 cup ready-to-eat cereal
Adapted from University of Nebraska Lincoln (www.lancaster.unl.edu)
So what is a whole grain?
The food has to be made from
the entire grain seed (or
kernel)
The kernel consists of:
– Bran
– Germ
– Endosperm
Adapted from University of Nebraska Lincoln (www.lancaster.unl.edu)
The Whole Grain Kernel
Whole Grains vs. Refined Grains
Refined Grains: the bran and germ were
removed (you lose B vitamins, iron, fiber)
Enriched: B vitamins and iron are added back. But
you still lose the fiber
Adapted from University of Nebraska Lincoln (www.lancaster.unl.edu)
Label Reading
Choose foods with a whole grain
ingredient listed first on the label’s
ingredient list.
Adapted from University of Nebraska Lincoln (www.lancaster.unl.edu)
Which is the whole grain bread?
Ingredients: Wheat flour,
water,
high fructose corn syrup,
molasses, wheat bran …
Ingredients: Whole wheat
flour, water, brown sugar…
Adapted from University of Nebraska Lincoln (www.lancaster.unl.edu)
Answer:
has WHOLE wheat
as the first ingredient!
Ingredients: Wheat flour,
water, high fructose corn
syrup, molasses, wheat bran
…
Ingredients:
Whole wheat flour, water,
brown sugar …
Adapted from University of Nebraska Lincoln (www.lancaster.unl.edu)
Color and whole grains
• Color is not an indication of a
whole grain.
• Bread can be brown because of
molasses or other added
ingredients.
Ingredients: Wheat flour,
water, high fructose corn
syrup, molasses, wheat
bran …
• Read the ingredient
list to see if grain is a
WHOLE grain.
Adapted from University of Nebraska Lincoln (www.lancaster.unl.edu)
“Nutrition Facts” label and grains
• Use “Nutrition Facts” label
to help choose whole grain
products with a higher %
Daily Value (%DV) for
fiber.
• The %DV for fiber is a
good clue to the amount of
whole grain in the product.
Adapted from University of Nebraska Lincoln (www.lancaster.unl.edu)
Carbohydrates:
Provide energy
1. Simple Sugars
2. Complex
Carbohydrates
(starches)
Which of the foods above have
fiber?
Fiber
Fiber promotes good health:
Digestive System:
– Helps relieve constipation
– Helps lower your risk of diverticulitis and colon
cancer
Heart Health:
– Can help reduce blood cholesterol levels
Recommendations: Males (14-50 years old) = ~38 grams/day
Females (9-50 years old) = ~25 grams/day
Diverticulitis
Colon Cancer
What is going on?
Fiber helps lower the
amount of cholesterol in
the blood. This help
reduce your risk for
heart disease.
How it really looks
Blood clot
Plaque
Dead muscle
cells
QUESTIONS???