Whole Grains and Fiber:

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Whole Grains and Fiber
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What is a whole grain

• Grain foods containing all 3 parts of the grain.
  Germ, Endosperm, Bran
• White flour and other refined grains only contain
  the endosperm
• Bran- 50-80 minerals, B vitamins, Fiber
• Germ- Minerals, B vitamins, Vitamin E
• Endosperm- Complex Carbs, Less B vitamins

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How do you know what is whole grain?

• Common Whole Grains
• Whole Wheat - Popcorn
• -Oatmeal (rolled or whole oats)
• Wild Rice - Brown Rice
• Not Whole Grains
• 100 Wheat - Multigrain
• Package needs to say Whole Grain or 100 Whole
  Grain

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Why are they good for you?

• Eating whole grains decrease death by 15-25 of
  the following causes
• Bowel Disorders Constipation,Hemorrhoids
• Cancer Colon, Pancreas, Stomach,
• Heart Disease and Cholesterol
• Stroke
• High Blood Pressure
• Obesity- Makes you feel full longer
• Type 2 Diabetes

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Ways to add Whole Grains to your diet

• Raisin Bran Cheerios
• Whole Grain Whole Grain
• Rice Krispies Frosted Flakes
• Refined Refined
• Wheaties Corn Puffs
• Whole Grain Refined
• Special K Total
• Refined Whole Grain

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Ways to add Whole Grains to your diet

• Popcorn
• Whole Grain
• Oatmeal
• Muffins and Bagels
• Sub Buns
• Pasta
• Cereal for snack
• Whole Wheat Bread

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What is Dietary Fiber?

• Contains no calories
• Water Soluble- Pectin Gum
• Insoluble Fiber- Cellulose Lingnin
• Fiber Moves things along in the digestive track
  
• Softens and bulks up stool
• Helps prevents colon cancer