Grain Food Group

What are Grains? Any food made from: – wheat – rice – oats – cornmeal – barley – or another cereal grain Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups: – Whole Grains and Refined Grains

Whole Grains Whole grains contain the entire grain kernel: – Bran: edible outer protective layer Contains fiber, B vitamins, and minerals – Germ: tiny embryo that will grow into a new plant Contains antioxidants, B vitamins, Vitamin E – Endosperm: food supply for the embryo Contains carbohydrates and protein

Examples of Whole Grains whole-wheat flour bulgur (cracked wheat) oatmeal whole cornmeal brown rice

Refined Grains Have been milled: – A process that removes the bran and germ. Gives grains a finer texture Improves their shelf life Removes dietary fiber, iron, and many B vitamins – 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. Fortification- adding 10% or more of the Daily Value of a specific nutrient back to the product

Examples of Refined Grains white flour de-germed cornmeal white bread white rice

Grain Nutrition Information Choose whole grains; at least half of your servings Make sure it is enriched or fortified if not whole grain Consume 6 to 8 ounces a day

Grain Serving Sizes 1 slice of bread 1 cup of ready to eat cereal ½ cup cooked rice, cooked pasta, or cooked cereal

Health Benefits of Grains Consuming whole grains as part of a healthy diet may reduce the risk of heart disease Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation. Eating whole grains may help with weight management. Eating grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development

Nutrients in Grains Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. – Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. – Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories. The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.

Nutrients in Grains continued Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. – This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Iron is used to carry oxygen in the blood. Whole grains are sources of magnesium and selenium. – Magnesium is a mineral used in building bones and releasing energy from muscles. – Selenium protects cells from oxidation. It is also important for a healthy immune system

Rice Short grains – Almost round in shape – Moist and sticks together when cooked Medium grains – Plump, tender, moist – Slightly stick together when cooked Long grains – Fluffy and stay separated

Rice Brown rice- whole grain form – Only outer inedible hull is removed – Fiber content is 3 times higher than white rice White rice- bran and germ removed Instant rice- precooked and dehydrated Wild rice- not a grain; seed of water grass

Other Grains Barley-used in soups and stews, hardy taste Brans- used in hot cereals or baking, high in fiber Bulgur- wheat kernels that have been steamed, dried, and crushed; tender and chewy texture Cornmeal- coarsely ground dried corn Couscous- steamed, cracked endosperm of wheat kernel; nutty flavor

Other Grains Grits- coarsely ground endosperm of corn Kasha- roasted buckwheat that is hulled and crushed; nutty flavor Millet- small, yellow grains with mild flavor Oats- eaten as hot cereal or in baked goods Quinoa- rice like grain, good source of protein

Ready-to-Eat and Instant Cereals Dry breakfast cereals can fit into a healthy eating plan – Choose one that is high in complex carbohydrates and fiber – Choose whole grain Some vitamins and minerals are added to cereals in the form of sprays – Dissolve in milk, drink all of the milk! Hot cereals are available in “instant” varieties – Sugar and other flavors often added

Pasta Comes in a variety of shapes Can buy enriched and whole wheat pastas Some are flavored and colored with carrots, spinach, and tomatoes Noodles are made with eggs – Can be made without the yolks

Breads Varieties include enriched, whole wheat, and mixed whole grains Leavened breads are made with yeast or baking powder Unleavened breads include tortillas and pitas Whole wheat-made from whole grain Wheat- some part of the grain has been removed – Some dark breads are made with white flour and molasses

Tips for Eating Whole Grains Substitute the whole-grain product for a refined product – Eating whole wheat bread instead of white bread – Brown rice instead of white rice Try brown rice or whole-wheat pasta Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in a casserole or stir-fry. Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices Substitute whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.

Tips for Snacking with Whole Grains Snack on ready-to-eat, whole grain cereals such as toasted oat cereal. Add whole-grain flour or oatmeal when making cookies or other baked treats. Try 100% whole-grain snack crackers. Popcorn, a whole grain, can be a healthy snack if made with little or no added salt and butter.

Principles of Cooking Grains Grains are cooked in water by different cooking methods and time Added B vitamins are lost if rinsed before cooking You can microwave, but usually takes just as long as cooking on the stove

Preparing Rice and Other Grains Rice is simmered: – Bring liquid to a boil – Add rice and cover – Bring to a boil again – Reduce heat so rice simmers – Do not stir unless necessary – Rice should me moist and tender, but firm – No liquid should be left in the pot

Preparing Rice and Other Grains Pasta is cooked in a large amount of boiling water – Boiling helps circulate the pasta to cook evenly – Add a small amount of oil to prevent pasta from sticking together – Adding salt to the water will help flavor the pasta – Cooked until al dente- firm to the bite – Cooks in 5-20 minutes – Drain in colander, do not rinse with water as it washes off nutrients

Nutrients in Legumes Legumes- plants whose seeds grow in pods and split along both sides when ripe Excellent sources of: – Complex carbohydrates (fiber), proteins, B vitamins, Iron, Calcium, Potassium Examples of legumes are: dried beans, peas, and seeds (including navy, broad, butter, northern, pinto, red, and black beans, as well as chick peas, soybeans, and peanuts).