WHOLE GRAINS

1
WHOLE GRAINS

• Developed by Karlys Wells, Nutrition Network
• for use with MyPyramid.gov materials, 2006
• http//mypyramid.gov/pyramid/grains_tips.html

2
WHAT IS A GRAIN?WHAT IS A WHOLE GRAIN?
BARLEY
OATS
RICE

• Most Americans consume enough grains, but few
  are whole grains.
• At least ½ of all the grains eaten should be
  whole grains.

3
Cereal grains have one seed stalk with multiple
seeds. Leaves on cereal grains are long and
pointed and have a groove down the center.
4
WHOLE GRAINS

• Whole grains contain the entire grain kernel
  the bran, germ, and endosperm. Examples include
  
• whole-wheat flour
• bulgur (cracked wheat)
• oatmeal
• whole cornmeal
• brown rice

5
Whole Grain Kernel
BRAN Outer shell protects seedFiber, B vitamins,
minerals
ENDOSPERMProvides energyCarbohydrates, protein
GERM Nourishes seed,Antioxidants, Vitamin E, B
6
REFINED GRAINS
Milled removes the bran and germ gives grains
a finer texture improves their shelf life also
removes dietary fiber, iron, and many B
vitamins
7
ENRICHMENT
Most refined grains are enriched. Certain B
vitamins (thiamin, riboflavin, niacin, folic
acid) and iron are added back after processing
Fiber is not added back to enriched grains
8
3 cups
1 cup
WHOLE GRAIN EQUIVALENTS
5 crackers
1 slice
9
EAT MORE WHOLE GRAIN

• SUBSTITUTE a whole-grain product for a refined
  product
• eating whole-wheat bread instead of white
  bread
• brown rice instead of white rice
• Its important to substitute the whole-grain
  product for the refined one, rather than adding
  the whole-grain product.

10
Another display available to help explain the
MyPyramid What is a whole grain?