1 Grain Group Make half your grains whole MyPyramid Tips Meet the Grain Group

Alice Henneman, MS, RD University of Nebraska–Lincoln Extension Bev Benes, PhD, RD Nebraska Department of Education Roxanna Campbell, Dietetics Student

Reduces risk of heart disease Decreases incidence of constipation Helps with weight management

Let’s learn about...  MyPyramid grain recommendations  Whole grain vs. refined grain  Label reading

Let’s learn about...  MyPyramid recommendations  Whole grain vs. refined grain  Label reading

Eat six “1 ounce- equivalents” of grain products daily (for a 2,000 calorie diet)

1 ounce- equivalents 1 slice bread ½ cup cooked (pasta, rice or cereal) 1 cup “ready to eat” cereal 1 “mini bagel” ½ English muffin 1 small (2- ½ ” diameter) muffin 1 small (6”) flour or corn tortilla 3 cups popcorn

Find how many “1 ounce-equivalents” you need at

Let’s learn about...  MyPyramid recommendations  Whole grain vs. refined grain  Label reading

GRAIN categories Whole grains Refined grains

Bran Endosperm Germ

Bran Endosperm Germ

Certain B Vitamins (thiamin, riboflavin, niacin & folic acid) Certain B Vitamins (thiamin, riboflavin, niacin & folic acid) The enriching process adds back: Iron

Bran: fiber & B vitamins Germ: vitamin E, B vitamins & antioxidants Endosperm: energy, carbohydrates & protein Whole grain XXX Refined grain X

1/2 ½ your grains should be whole grains

Whole wheat Whole oats/oatmeal Whole grain corn Popcorn Brown & wild rice Whole rye Whole grain barley Buckwheat Triticale Bulgur Millet Quinoa Sorghum

Let’s learn about...  MyPyramid recommendations  Whole grain vs. refined grain  Label reading

“Whole” grain should be the FIRST ingredient listed Read the labels

… in descending order of weight with the heaviest ingredient listed first

Ingredients: wheat flour, water, high fructose corn syrup, molasses, wheat, bran… Ingredients: whole wheat flour, water, brown sugar… B A

Ingredients: wheat flour, water, high fructose corn syrup, molasses, wheat, bran… Ingredients: whole wheat flour, water, brown sugar… B A

L  k for foods with greater % Daily Value of FIBER Note: % Daily Value = % DV

A B 3 g fiber 2 g fiber

A grain that is higher in fiber is likely higher in whole grains too! A B 3 g fiber 2 g fiber

BROWN color not always WHOLE grain Grains can be BROWN in color from MOLASSES or other ADDED ingredients

Ingredients: Wheat flour, water, high fructose corn syrup, molasses, wheat bran … Example:

Foods are USUALLY NOT whole grain products if labeled with these words: Multi-grain Stone-ground 100% wheat Cracked wheat Seven-grain Bran

 MyPyramid recommendations:  Make ½ your grains whole  Learn your personal MyPyramid grain recommendations at MyPyramid.gov  Whole grain vs. refined grain  WHOLE grains provide some nutrients not found in refined grains  Label reading  FIRST ingredient should be a WHOLE grain  Choose grains higher in FIBER Grain Group Remember:

THE END

Reference Hennemen, A., Benes, B., & R. Campbell. ( n.d.) unlfoodadminjava.unl.edu/docs/whole-grains ppt as retrieved December 14, 2010.