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

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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.

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

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

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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)

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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

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

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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 grams of intact fibre per day from whole grains, legumes and vegetables and fruit.

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

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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

Lesson 3 The Healthy Eating Manual, Nutrition Resource Centre, 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