Grains
(teacher) Sample question: What grain foods are you familiar with and how do you prepare them? Grain products are foods such as breads, cereals, rice and pasta. You need about 6 ounces (6 servings) of grains daily. The number of ounces (servings) you need each day may go up or down depending on the number of calories you need for the day. An individual s calorie needs is determined by their level of activity, gender, and age. Grains 3 Choose whole-grain products for half of your grain choices whole-grain breads, oats, brown rice and whole-grain pastas. Grains 2
Grains 3
(teacher) Sample question: Let s learn about serving sizes for grain foods and you will see it is not difficult to have 6 ounces/6 servings* of grains each day. Some foods, like bagels, come in many different sizes. How do you think this will change the serving size? Grains One ounce serving of grains: 1 slice of bread 1/2 medium (3 inch diameter) bagel 1/2 cup of cooked grain like oatmeal or rice 1cup of ready-to-eat fl ake cereal 1/2 cup cooked pasta 1/2 a bun 1 pancake (4 inches) 1 tortilla (6-inch) 3 cups popped popcorn (Example - A large bagel will count as 4 ounces of grains.) One ounce serving for grains: 1 slice of bread 1/2 medium (3 inch diameter) bagel 1/2 cup of cooked grain like oatmeal or rice 1cup of ready-to-eat fl ake cereal 1/2 cup cooked pasta 1/2 a bun 1 pancake (4 inches) 1 tortilla (6-inch) 3 cups popped popcorn For teachers: Grains 5 *The recommendation of 6 ounces of grains every day is based on a 2,000 calorie diet. If your recommended caloric intake is less than 2,000 calories/day you may need to eat less than 6 ounces of grains/day and if your recommended caloric intake is greater than 2,000/day you may need to eat more than 6 ounces of grains/day. Go to www.mypyramid.gov for personalized nutritional recommendations. Grains 4
Grains One ounce serving of grains: 1 slice of bread 1/2 medium (3 inch diameter) bagel 1/2 cup of cooked grain like oatmeal or rice 1cup of ready-to-eat fl ake cereal 1/2 cup cooked pasta 1/2 a bun 1 pancake (4 inches) 1 tortilla (6-inch) 3 cups popped popcorn Grains 5
(teacher) Share with participants: Grain foods give our body energy. Carbohydrates in grain foods give us energy! Foods from the Grains Group are important because they have: carbohydrates that provide our body with energy; protein for growth; Grains 7 B-vitamins to help your body release energy and to keep your skin, nervous system, and digestive system healthy; and minerals for many important body functions. Grains 6
Carbohydrates in grain foods give us energy! Grains 7
(teacher) Share with participants: Carbohydrates are found in many foods we eat. Carbohydrates: include starches and natural sugars. are found in grains, fruits, and vegetables. are also the added sugars used for sweetening. Examples of added sugars: granulated sugar brown sugar corn syrup honey molasses maple syrup Starches are complex carbohydrates that contain many nutrients. Sugars are simple carbohydrates that provide calories and often no other nutrients (exceptionblackstrap molasses is high in iron and calcium). Whole-grain Carbohydrates Grains 9 Conclusion: Bread, spaghetti, oatmeal, cornmeal, brown rice and cereals are complex carbohydrates and good food choices especially when choosing them as whole grains. Grains 8
Whole-grain Carbohydrates Grains 9
(teacher) Share with participants: The carbohydrates we eat, that are not immediately needed by our body, will be changed and stored as fat. This is why it is important not to eat more calories than your body needs each day. Carbohydrates we eat, not needed by our body, will be changed and stored as fat. It is important not to eat more calories than your body needs each day. Grains 11 Grains 10
Carbohydrates we eat, not needed by our body, will be changed and stored as fat. It is important not to eat more calories than your body needs each day. Grains 11
(teacher) Share with participants: Half of the grain foods you eat each day should be whole-grain foods. Half of the grain foods you eat each day should be whole-grain foods. Whole-grain foods contain fi ber and other nutrients that are often lost when grains are refi ned (all-purpose enriched fl our) and used in processed foods. Eating whole-grain foods may have added health benefi ts. Grains 13 Consuming whole-grain foods rich in fi ber, as part of a healthy diet, reduces the risk of coronary heart disease and may reduce constipation. Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Grains 12
Half of the grain foods you eat each day should be whole-grain foods. Grains 13
(teacher) Sample question: Does a food label tell you if the food product has whole grains or added sugars? Learn to read food labels. Whole grains and added sugars will be listed in the ingredients listing on the food label. It s a good idea to read food labels on grain products. It will tell you if the product has whole grains and added sugars. Whole grains cannot be identifi ed by the color of the food. Names for added sugars (simple carbohydrates) you might fi nd in the ingredients listing on a food label: Sugar, sucrose, glucose, dextrose, sorbitol, fructose, maltose, lactose, mannitol, honey, corn syrup, high-fructose corn syrup, molasses and maple syrup. Grains 15 Ingredients are listed in order by weight from greatest to least. The whole grain should be listed fi rst in the ingredients listing. If you are concerned about your intake of sugars, make sure that added sugars are not listed as one of the fi rst few ingredients. Compare the labels of similar products and choose the food with the lowest amount of sugar. Grains 14
Learn to read food labels. Grains 15
(teacher) Share with participants: Grains are naturally low in fat. However, some grain products can be high in fat such as croissants, some muffins and some granolas. Be careful. Low-calorie grain products can be turned into high-calorie foods by adding a lot of butter, margarine, icing or by frying in oil. Choose grain foods low in fat and sugar like bread, English muffi ns, rice, many cereals, and pasta. You can limit the fat and sugar you eat with grain foods. For example, use as little fat and sugar as you can when adding spreads, seasonings, or toppings to grain foods. Grains 17 When preparing pasta, stuffi ng or sauces from packaged mixes, try using only half the butter or margarine suggested. If milk or cream is called for use low-fat milk instead. Choose pasta with tomato sauces. Cheese and butter sauces have more fat. Grains 16
Grains 17
(teacher) Sample question: Let s compare a low-fat grain food like whole-wheat bread with a high-fat grain food like doughnuts. Why are doughnuts high in calories and low in nutrients? Doughnuts: are usually made with refi ned (nutrients removed) white fl our and are glazed with sugar. are fried adding fat and calories. Whole-wheat Bread is Nutrient Dense Doughnut Is Calorie Dense Grains 19 Compare whole-wheat bread vs. small raised doughnut It takes 2 + 2/3 slices of whole-wheat bread to equal the calories in one small raised doughnut. Whole-wheat bread is a good source of fi ber, the doughnut is not. The whole-wheat bread has more nutrients than the doughnut and has less calories. The bread is nutrient dense and the doughnut is calorie dense. Grains 18
Whole-wheat Bread is Nutrient Dense Doughnut is Calorie Dense Grains 19
(teacher) Sample question: Can you think of other examples of how extra calories are added to grain foods? sugar on cereals cheese sauce on pasta butter on bread, rice, popcorn, pancakes syrup on pancakes Plain bread, cereal, rice and pasta foods are usually not high In calories. Fats and sugars added to grain foods for flavoring raise their calorie content. Grains 21 Plain bread, cereal, rice and pasta foods are usually not high in calories. Fats and sugars added to grain foods for fl avoring raise their calorie content. Grains 20
Plain bread, cereal, rice and pasta foods are usually not high in calories. Fats and sugars added to grain foods as flavorings raise their calorie content. Grains 21
(teacher) Share with participants: We need fiber in our diet every day. Adults: 14 grams of fi ber for every 1000 calories consumed each day or approximately 28 grams of fi ber each day. Children (ages 3 to 18): Child s age + 5 = Number of grams of fi ber each day. Fiber Recommendations Adults: About 28 grams of fi ber each day. Children (ages 3 to 18): Child s age + 5 = number of grams of fi ber each day. Example for 7 year old: 7 + 5 = 12 grams fi ber. Grains 23 Example for 7 year old: 7 + 5 = 12 grams fi ber. Fiber: is very important in your diet. foods include whole-grain breads and cereals, oat bran, fruit skins, and many vegetables. is found only in plant foods. decreases constipation problems and may lower blood cholesterol. You need to drink enough fl uids for dietary fi ber to work safely and effectively. Slowly increase fi ber in your diet so that your body can adjust. gives you a full feeling after eating it. Grains 22
Fiber Recommendations Adults: About 28 grams of fi ber each day. Children (ages 3 to 18): Child s age + 5 = number of grams of fi ber each day. Example for 7 year old : 7 + 5 = 12 grams fi ber. Grains 23
(teacher) Sample question: You can add more fiber to your diet by cooking with whole-grain foods. How do you add fiber to your recipes? Substitute whole-wheat flour in your baking. Substitute whole-wheat fl our for some of the white fl our in your baking. Example: For one cup of white fl our: use 1/4 cup whole-wheat fl our + 3/4 cup white fl our. You could also try half whole-wheat fl our and half white fl our. Grains 25 Grains 24
Substitute whole-wheat flour in your baking. Grains 25
(teacher) Share with participants: Look at this menu plan and see what whole-grain foods could be substituted for the foods listed. Note: Let the client give suggestions. If the client cannot think of ideas, here are some suggestions you could add: Menu Plan Breakfast Corn fl ake cereal Milk Orange juice Lunch Tomato soup Tossed green salad Milk Snack Pretzels and apple juice Dinner Chicken Mashed potatoes Broccoli Applesauce Milk Whole-grain Substitutions Breakfast Whole-grain cereal: oatmeal, shredded wheat Whole-grain breads Whole-grain pancakes Lunch Add barley or brown rice to the soup Sprinkle granola on fruit or salad Whole-grain breads for sandwiches Substitute or add whole-grain foods. Breakfast Corn fl ake cereal Milk Orange juice Lunch Tomato soup Tossed green salad Milk Menu Plan Snack Whole-wheat crackers, granola bar, popcorn, fruit with skin Snack Pretzels and apple juice Dinner Chicken- Mashed potatoes Broccoli Applesauce Milk Dinner Whole-wheat pastas, brown rice, barley, smashed potatoes with skins Whole-wheat dinner rolls or pita Peach crisp made with oatmeal Grains 27 Grains 26
Substitute or add whole-grain foods. MENU PLAN Breakfast Corn fl ake cereal Milk Orange juice Lunch Tomato soup Tossed green salad Milk Snack Pretzels and apple juice Dinner Chicken Mashed potatoes Broccoli Applesauce Milk Grains 27
(teacher) Share with participants: Whole-grain foods can vary greatly in cost. Compare the prices of bread at different stores. (Note: When you compare bread prices you need to make sure you are comparing equal weight loaves of bread.) Where do you shop? Convenience store Bakery thrift shop Supermarket Compare costs when purchasing 100% whole-wheat bread. Where do you shop? Convenience store Bakery thrift shop Supermarket Things to consider: Amount used per week Distance to the store Storage Space Grains 29 Things to consider: Amount used per week Distance to the store Storage space Grains 28
Compare costs when purchasing 100% whole-wheat bread. Where do you shop? Convenience store Bakery thrift shop Supermarket Things to consider: Amount used per week Distance to the store Storage space Grains 29