What do these things have in common They
- Slides: 33
What do these things have in common?
They are all whole grains!
What is a whole grain, anyway? • Whole grains contain the WHOLE grain; all of its parts are present. . . the ENTIRE GRAIN KERNAL.
3 Parts of the Kernal • Bran: The multi-layered outer skin of the kernel that helps to protect the other two parts of the kernel from sunlight, pests, water, and disease. It contains important antioxidants, iron, zinc, copper, magnesium, B vitamins, phytonutrients, and most of the seed’s FIBER • Endosperm: Also called the kernel, the endosperm makes up the bulk of the seed. It contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals • Germ: The germ is the part of the seed from which a new plant sprouts. It’s a concentrated source of nutrients. It contains B vitamins, vitamin E, antioxidants, phytonutrients, and unsaturated fats.
Why do we need whole grains? Controls Weight. Women and men who ate more whole grains consistently gained less weight over an 8 -12 year period, in Harvard studies. Cuts Dangerous Belly Fat. In a 2008 Penn State study, people who ate whole grains instead of refined grains lost more belly fat. Abdominal fat is a high risk factor for heart problems and other diseases.
Why Do We Need Whole Grains Ctd. . • Drops Blood Pressure. Eating a whole-grain oat cereal, such as oatmeal, every day for three months enabled 73% of those with high blood pressure to reduce or eliminate their need for medication, University of Minnesota investigators reported.
Kids/Teens Who Eat Whole Grains: • Have a lower risk of obesity & diabetes • Have lower cholesterol levels • Reduce their risk of asthma • Feel fuller and more satisfied • May reduce acne significantly • They help regulate digestion • Lower risk of gum disease and tooth loss • Concentrate much better in school • Much more!
What makes whole grains so good for you? • Nutrients Whole grains have 3 -5 times the vitamins and minerals found in refined grains. • Fiber Whole grain products offer 1 g to 4 g of fiber per serving. Fiber varies from 3. 5% in brown rice to around 17% in barley. • Long-lasting energy When you feel full longer, you’re less likely to rush to the vending machine for junk food.
Quiz: Multi grain bread… good or bad? ! • Trick question. Multi grain products are not bad for you. . But it is not the same thing as whole grain. Multi grain just means there are multiple types of grains in that product. . But they aren't necessarily whole grains! They could be refined grains, or some of each.
100% or “kind of” whole grains Much like milk comes in different forms for different tastes, so do whole grains. Some people prefer to start with partially whole grain foods until they get used to the nuttier, fuller taste of 100% whole grains.
How do we get from Whole wheat White When grains are milled, or processed, the bran and germ are removed, leaving only the endosperm. This new product is called refined grains.
What is so bad about refined grains(White flour) • With the bran and germ removed, refined white flour has only a fraction of its original nutrition. • So when it comes to whole wheat bread vs white bread, whole wheat is the healthier option. • Enriched flour is made by adding back just a few nutrients to the white refined flour, hardly a replacement for the dozens of nutrients lost to refining.
Don’t be fooled… • Just because something is brown doesn’t mean it is whole wheat. • ALSO… just because something is WHEAT doesn’t make it WHOLE WHEAT!
Yum! =
White vs. Whole Wheat
Try introducing whole grains into your daily diet!
AT LEAST half of all grains we eat should be WHOLE GRAINS! Here are some ways to include whole grains in your meals! http: //wholegrainnation. eatbetteramerica. com/lifestyle/
Finding Whole Grains: Reading Labels & Using the Whole Grain Stamp
What to for These stamps are nutrient content claims that might be found on food labels! The word “whole” should appear as the first ingredient
The Whole Grain Stamp 100% mark added, if all the grain* Is whole grain; there is NO refined grain The “ 100%” Stamp is the BEST route!
How many grains do I need each day? The amount of grains you need to eat each day depends on your age, sex, and level of physical activity. Most Americans consume enough grains, but few are WHOLE GRAINS. At least half of all grains eaten should be whole grains!! Daily Recommendation for Grains: Girls ages 14 -18 need about 6 oz. (at least 3 oz. should be whole grain) Boys ages 14 -18 need about 8 oz. (at least) 4 oz. should be whole grain) • DON’T BE AFRAID TO MAKE ALL OF YOUR GRAINS WHOLE!!! There is ABSOLUTELY NOTHING WRONG WITH THAT! YOUR BODY WILL THANK YOU! *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
Test Your Knowledge…
#1. What are Whole Grains? a. Grains that are darker in color. b. Grains that are low carb. c. Grains that contain the bran, germ and endosperm. d. Grains that are organic. e. Grains that have been fortified.
#1. What are Whole Grains? a. Grains that are darker in color. b. Grains that are low carb. c. Grains that contain the bran, germ and endosperm. d. Grains that are organic. e. Grains that have been fortified.
#2. Which are always whole grain? a. b. c. d. e. f. Barley Oatmeal Enriched Wheat Flour 100% Wheat Bread All of the above None of the above
#2. Which are always whole grain? a. b. c. d. e. f. Barley Oatmeal Enriched Wheat Flour 100% Wheat Bread All of the above None of the above
#3. Which guarantees a half serving or more of Whole Grain? a. d. b. c. EAT 48 g OR MORE OF WHOLE GRAINS DAILY e.
#3. Which guarantees a half serving or more of Whole Grain? a. d. b. c. EAT 48 g OR MORE OF WHOLE GRAINS DAILY e.
VS!
Choose It and Lose It! Choose It: 100% Whole Wheat Bread Whole Wheat Pasta Oatmeal Brown Rice Whole-Wheat Flour Popcorn Lose It: White Bread White Past Sugary Cereal White Rice White Flour Pretzels
End of Class Review Activity… Directions: 1. I am going to ask some review questions. You will work with your partner or group to discover the answer. 2. With the person at your table decide who is a “ 1”, and who is going to be a “ 2” 3. After giving time to think and discuss the answer, I will pull a “student number”. The person who is that number in the group will stand up. 4. I will then randomly select a student who is standing to answer the question.
References • http: //wholegrainnation. eatbetteramerica. co m/lifestyle/ • http: //wholegrainnation. eatbetteramerica. co m/benefits/ • http: //www. nutritioncrashcourse. com/refined -grains. html • http: //www. healthylifebread. com/pages/who le-grains. php (good!) • www. wholegrainscouncil. org
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