Whole Carbohydrates Whole vs Refined Grains Topic Whole

Whole Carbohydrates Whole vs. Refined Grains

Topic: Whole vs. Refined Grains Objectives: • Identify whole carbohydrates in your diet • Identify the physical differences between a whole and refined grain. Do Now: • Try and identify the 6 foods at the back of the room. What do these foods have in common?

What are Carbohydrates? 1. Carbohydrates come from the plant-based foods that you eat. 2. Carbohydrates are the main source of energy for the body. 3. You can either use carbohydrates right away for your energy needs or your body can convert them into fat to use later. 4. There are three types of carbohydrates -- sugars, starches and fiber

What plant-based foods are high in carbohydrates? Whole Grains • Wheat • Corn • Barley • Rice • Oats Legumes • Beans • Lentils Fruits and vegetables Foods made from grains: • Breads • Cereals • Pasta Starchy vegetables • potatoes • sweet potato • Squash • peas Refined white flour and sugar • Soda • Syrups • Jams • Cakes • Cookies • Candy • Processed food Identify the whole carbohydrates. . .

What plant-based foods are high in carbohydrates? • Circle the foods that are processed • Underline the foods high in carbohydrates that you eat often

Mystery Food? ? Could you identify the 6 foods at the front of the room?

#1 WHEAT

#2 Oats

#3 Corn

#4 Barley

#5 Brown Rice

#6 Wild Rice

Mystery Food? ? What do all these foods have in common?

Whole Grains 1. Bran - Fiber 2. Germ - Vitamins and Minerals - Antioxidants - Healthy Fats 3. Endosperm - Sugar (starch)

What is a Refined Grain? 1. Bran - Fiber 2. Germ - Vitamins and Minerals - Antioxidants - Healthy Fats 3. Endosperm - Sugar

What is a Refined Grain? Whole Grain 1. Bran 2. Germ 3. Endosperm Whole Wheat Bread Refined Grain 1. 2. 3. Endosperm White Bread

What is a Refined Grain? Whole Grain 1. Bran 2. Germ 3. Endosperm Brown Rice Refined Grain 1. 2. 3. Endosperm White Rice

What is a Refined Grain? Enrichment “Artificially added” Iron Thiamin (B 1) Riboflavin (B 2) Niacin (B 3) Folic Acid

What is a Refined, Enriched Grain still Missing? • Fiber • Healthy Fat • Antioxidants • 18 Vitamins and Minerals

Why are Whole Carbohydrates Good for Your Body? 1. Supply the body with glucose 2. Fiber 3. Vitamins and minerals 4. Antioxidants (Help prevent cell damage) 5. Healthy fats 6. Protein

What have you learned? • What are carbohydrates? • What foods are high in carbohydrates? • What are three parts of a whole grain and what does each part contain? • List five whole grains • What is a refined grain? • What does enrichment mean? • What five vitamins and minerals are refined grains enriched with?

In your notebook, create a chart listing the physical differences between whole grains and refined grains. Each section of the chart will contain a minimum of 3 characteristics. WHOLE GRAIN REFINED GRAIN Has all three parts of the grain (Bran, germ, endosperm) Has one part of the grain ( endosperm) High in fiber because the bran is intact High in vitamins, mineral, and antioxidants because the germ is intact Low in fiber because the bran has been removed Low in vitamins, minerals, and antioxidants because the germ has been removed

DAY 2

Whole Carbohydrates Looking at the ingredients of a food to determine if the food is made from whole wheat.

Topic: Whole Carbohydrates: Looking at ingredients Objectives: • Identify if a food has whole grain by looking at the ingredients of a food • Identify at least 5 ways to incorporate whole carbohydrates into your meals every day. Do Now: (Next Slide)

In your notebook, create a chart listing the physical differences between whole grains and refined grains. Each section of the chart will contain a minimum of 3 characteristics. WHOLE GRAIN REFINED GRAIN Has all three parts of the grain (Bran, germ, endosperm) Has one part of the grain ( endosperm) High in fiber because the bran is intact High in vitamins, mineral, and antioxidants because the germ is intact Low in fiber because the bran has been removed Low in vitamins, minerals, and antioxidants because the germ has been removed

Foods Made From Whole Wheat Bread - Sliced bread - Wraps - Tortillas - English muffins - Pita Whole Wheat Crackers Whole Wheat Pasta Whole Wheat Cereal

Cereals WHOLE GRAIN - Cheerios - Granola - Grape-Nuts - Raisin bran - Shredded wheat - Total - Wheaties - Kashi - Oatmeal REFINED GRAIN - Corn flakes - Frosted flakes - Corn pops - Rice Krispies - Special K

Reading a Food Label Whole Grain: Whole Wheat Bread Refined: White Bread

Reading a Food Label Whole Grain: Whole Wheat Bread Ingredients: Whole Wheat Flour Water, Malt, Vital Wheat Gluten, Yeast, Cold Pressed Corn Oil, Sea Salt, Cultured Wheat Flour, Vinegar, Lecithin.

Reading a Food Label INGREDIENTS: Enriched Wheat Flour [Flour, Barley Malt, Ferrous Sulfate (Iron) B Vitamins (Niacin, Thiamine Mononitrate (B 1), Riboflavin (B 2), Folic Acid)] Water, Sweetener (High Fructose Corn Syrup or Sugar), Yeast. Refined: White Bread

Understanding Terms • What does it really mean when a product says “whole grain” or “multi grain? ”

Eat Whole Grains Everyday! 1. Eat whole wheat bread instead of white bread.

Eat Whole Grains Everyday! 2. Eat whole wheat crackers instead of refined wheat crackers.

Eat Whole Grains Everyday! 3. Eat whole wheat cereals or oatmeal instead of refined cereals. Look for cereals with higher than 3 grams of fiber/serving.

Eat Whole Grains Everyday! 4. Choose products with “whole wheat flour” instead of “enriched wheat flour. ”

Eat Whole Grains Everyday! 5. MOST IMPORTANT! Choose corn, brown rice, potatoes, sweet potatoes, peas, beans, and other whole carbohydrates when possible.

HW 1. Short quiz on whole carbohydrates next class 2. Menu: Underline all fruits and vegetables in GREEN and whole carbohydrates in ORANGE. 3. Reflection

Reflection #7: Eating Whole Carbohydrates Your reflections should include answers to the following questions: 1. Do you think it will be hard for you to incorporate whole carbohydrates into your meal? Yes or no and why? 2. Out of the five ways to incorporate whole carbohydrates into your meals, choose at least two that you think would be easiest for you to follow. - Tell me why you think you could follow these two suggestions. - State at least two specific whole carbohydrates that you would eat and which meal you would eat them with (breakfast, lunch, snack, or dinner).

DUE FRIDAY!!! • You reflection journals are do Friday! There should be a total of seven reflections. • If you received an effort grade lower than 4 you have the opportunity to add more to your reflection or to re-write it.

Whole Carbohydrates POPCORN! Cooking with a whole grain: CORN

Topic: Whole Carbohydrates: Cooking with a Whole Grain Objectives: • Using class notes and what they learned in class to complete a worksheet assessment about whole and refined grains • Cook with a whole grain

Popcorn Nutrition Facts In 1/3 cup corn kernels: - How many calories? - How many grams of fiber?

Popcorn Recipe Ingredients: 1. 2 -3 TBSP of canola oil 2. 1/3 cup popcorn kernels 3. Salt to taste

Popcorn Recipe Directions: 1. Heat 2 -3 TBPS of canola oil and two corn kernels in a large, flat, covered pan. 2. After the corn kernels pop, pour 1/3 popcorn into the pan. 3. Shake pot periodically until all the corn kernels pop. 4. Season to taste with salt. This makes about 2 quarts of popped corn

Homework • Healthy Meal Equation Menu – Underline all fruits and vegetables in GREEN – Underline all whole carbohydrates in ORANGE