... concentrate on Whole Grains. Then we'll look at food

1
Whole Grains Fiber
2
Project Sponsors

• USDA project funded through the Food Stamp
  Program

• School District of Philadelphia

• Nutrition Center,
  Department of Bioscience Biotechnology
  Drexel University
  

Funded by the PENNSYLVANIA NUTRITION EDUCATION
TRACKS, a part of USDAs Food Stamp Program. To
find out how the Food Stamp Program can help you
buy healthy foods, contact the PA Department of
Public Welfares tool-free helpline at
800-692-7462. This institution is an equal
opportunity provider and employer.
3
Carbohydrates
Provide energy

• Simple Sugars
• 2. Complex Carbohydrates (starches)

Then well look at foods that are good sources of
fiber
Lets concentrate on Whole Grains
4
Eat six 1 ounce-equivalents of grain products
daily (for a 2,000 calorie diet)

Make at least half of your grains whole grain.
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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)
6
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)
7
The Whole Grain Kernel
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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)
9
Label Reading

• Choose foods with a whole grain ingredient listed
  first on the labels ingredient list.

Adapted from University of Nebraska Lincoln
(www.lancaster.unl.edu)
10
Which is the whole grain bread?
Ingredients Whole wheat flour, water, brown
sugar
Adapted from University of Nebraska Lincoln
(www.lancaster.unl.edu)
11
Answer has WHOLE wheat as the first
ingredient!
B
Adapted from University of Nebraska Lincoln
(www.lancaster.unl.edu)
12
Color and whole grains

• Color is not an indication of a whole grain.
• Bread can be brown because of molasses or other
  added ingredients.
• Read the ingredient list to see if grain is a
  WHOLE grain.

NOT whole grain!
Ingredients Wheat flour, water, high fructose
corn syrup, molasses, wheat bran
Adapted from University of Nebraska Lincoln
(www.lancaster.unl.edu)
13
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)
14
Carbohydrates
Provide energy

• Simple Sugars
• 2. Complex Carbohydrates (starches)

Which of the foods above have fiber?
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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 (14-50yo) 38
g/day Females (9-50yo) 25 g/day
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Diverticulitis
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Colon Cancer
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What is going on?
Fiber helps lower the amount of cholesterol in
the blood. This help reduce your risk for heart
disease.
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How it really looks
Blood clot
Plaque
Dead muscle cells