1. GRAINS, LEGUMES, NUTS AND SEEDS
Chapter 31Food For Today

2. WHY GRAINS??
Grains have been the most important staple in the world’s food supply for thousands of years
Available in all parts of world, nutritious, good source of energy, inexpensive
How many grains can you name?

3. WHAT ARE GRAINS? Grains are the seeds of plants in the grass family
Common grains in North America include wheat, rice, corn, buckwheat, oats, rye and barley

4. PARTS OF A SEED GERM - tiny embryo that will grow into a new plant
ENDOSPERM – food supply for the embryo, made up of proteins, starches and other nutrients
BRAN – outer coat

5. OTHER FOODS FROM SEEDS
Besides grains, other foods come from seeds of plants
Examples: dry beans and peas, nuts, and sunflower seeds

6. NUTRIENTS IN GRAINS GRAINS ARE PACKED WITH NUTRIENTS
Endosperm is high in complex carbohydrates and protein
Bran is rich in fiber, B vitamins and minerals
Germ is high in vitamins, iron, minerals

7. PROCESSING
The outer husk is removed in processing leaving the grain seed, or kernel
Whole Grains use the entire kernel
Whole grains are rich in nutrients and fiber
Examples: whole wheat flour and brown rice

8. Processing, Cont.
When the bran and germ are removed, the remaining endosperm is made into white flour, breakfast cereals
Nutrients are lost in processing

9. Processing, cont.
ENRICHMENT means that nutrients lost in processing are added back.
FORTIFIED means that manufacturer has added 10% or more of the daily value for that nutrient

10. BUYING GRAINS Keep nutrition in mind
Choose whole grains as much as possible
Look for products low in fat, sugar and salt
Try different varieties

11. RICE Short grain rice is moist and sticky Medium Grain is less sticky
Long grain is fluffy and the grains stay separated

12. RICE
Brown rice is the whole grain variety. Only the outer hull has been removed
White rice has the bran and germ removed
Converted rice has been parboiled to save nutrients before the hull is removed
Instant rice has been precooked and dehydrated

13. PASTA Pasta is Italian word for paste
Dough from flour and water is rolled thin and formed into hundreds of shapes
Pasta is available in whole wheat and enriched

14. BREADS Bread may be whole grain and white
Available in many shapes, sizes and styles
Leavened breads have an agent to make them rise – yeast or baking powder
Unleavened are flatbreads such as Pita

15. WHEAT BREAD When buying, read the label
Whole wheat means the product is made from whole grain
Wheat means some part of bran has been removed

16. STORING GRAINS Store whole grains in the refrigerator – they can spoil
Refrigerate fresh pasta
Store uncooked grains such as rice and dried pasta in a cool, dry place
Store breads at room temperature. In humid weather, refrigerate or freeze

17. PRINCIPLES OF COOKING Grains are dry, so they must be cooked in water
Follow package directions