1. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 1 Lesson 3 Healthy Eating with Whole Grains........................

2. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 2 Canada’s Food Guide and Whole Grains Make at least half of your grain products whole grain each day. Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice. Enjoy whole grain breads, oatmeal or whole wheat pasta.

3. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 3 What are Whole Grains?

4. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 4 Whole Grain Foods Whole grain pasta Whole grain bread Brown and wild rice Buckwheat Quinoa Amaranth Oatmeal

5. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 5 Why Should I Eat More Whole Grains? What are the health benefits of whole grains? a) lower risk of heart disease b) lower risk of Type 2 diabetes c) lower risk of certain types of cancer d) bowel health and regularity e) all of the above ANSWER: (e)

6. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 6 Where to Look for Whole Grains Look For: 100% whole grain bread ingredients like: –whole grain whole wheat flour, –whole rye, whole oat or oatmeal, –whole corn, –whole barley Whole Grains Stamp

7. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 7 Buyer Beware Is “whole wheat” and “multigrain” the same as whole grain?

8. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 8 Buyer Beware FACT:“Whole wheat” and “multigrain” products may not be 100% whole grain. –whole wheat flours may be partly refined –multigrain products may contain mostly refined white flour Look for 100% Whole Grain

9. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 9 Buyer Beware Do products with ‘fibre added’ have the same health benefits as whole grains? “Smart” White Bread High Fibre Granola Bars “Smart” White Pasta

10. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 10 Buyer Beware FACT:Added fibre – like inulin, cellulose, and oat hull fibre - does not have the same health benefits as intact fibre. FACT:Most ‘fibre-added’ products do not contain whole grains. Aim for 25-35 grams of intact fibre per day from whole grains, legumes and vegetables and fruit.

11. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 11 Planning Meals with Whole Grains Worksheets

12. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 12 Planning Meals with Whole Grains Worksheet #1 Suggest ways to add whole grain foods to the BREAKFAST menu below. Use the Whole Grain Foods Handout for ideas.  Cornflakes with 1% milk  white toast with peanut butter  orange juice

13. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 13 Suggest ways to add whole grain foods to the BREAKFAST menu below. Use the Whole Grain Foods Handout for ideas.  pancakes with maple syrup  vanilla yogurt  mixed berries Planning Meals with Whole Grains Worksheet #2

14. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 14 Suggest ways to add whole grain foods to the BREAKFAST menu below. Use the Whole Grain Foods Handout for ideas.  cream of wheat  English muffin with scrambled egg  tomato and slice of low fat cheese Planning Meals with Whole Grains Worksheet #3

15. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 15 Suggest ways to add whole grain foods to the LUNCH menu below. Use the Whole Grain Foods Handout for ideas.  chicken noodle soup  soda crackers  granola bar with “fibre-added” Planning Meals with Whole Grains Worksheet #4

16. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 16 Suggest ways to add whole grain foods to the LUNCH menu below. Use the Whole Grain Foods Handout for ideas.  turkey sandwich  chocolate chip muffin  banana Planning Meals with Whole Grains Worksheet #5

17. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 17 Suggest ways to add whole grain foods to the LUNCH menu below. Use the Whole Grain Foods Handout for ideas.  tuna melt on a white bagel  pasta salad  peanut butter cookie Planning Meals with Whole Grains Worksheet #6

18. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 18 Suggest ways to add whole grain foods to the SUPPER menu below. Use the Whole Grain Foods Handout for ideas.  chicken vegetable curry  white rice  naan bread Planning Meals with Whole Grains Worksheet #7

19. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 19 Suggest ways to add whole grain foods to the SUPPER menu below. Use the Whole Grain Foods Handout for ideas.  roast beef  mashed potatoes  mixed vegetables  rice pudding Planning Meals with Whole Grains Worksheet #8

20. Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 20 Suggest ways to add whole grain foods to the SUPPER menu below. Use the Whole Grain Foods Handout for ideas.  vegetable cheese pizza  garden salad  fruit cup Planning Meals with Whole Grains Worksheet #9