FACS Standards 8.5.1, 8.5.2, 8.5.3, 8.5.4, 8.5.5, 8.5.6, Kowtaluk, Helen and Orphanos Kopan, Alice. Food For Today. McGraw Hill-Glencoe

 Seeds of plants in grass family  Common North American grains: wheat, rice, corn, buckwheat, oats, rye, triticale, barley, millet  Every seed composed of 3 parts – germ, bran, endosperm

 Germ – tiny embryo that will grow into new plant; B vitamins, vitamin E, iron, zinc, other trace minerals, protein, small amount of saturated fat  Endosperm – food supply for seed’s embryo, made up of proteins, complex carbohydrates, vitamins, and minerals; takes up most of inner part of grain

 Bran – edible outer protective layer of seed; rich in B vitamins, fiber, some trace minerals

 All grains must be processed before we can consume them  1 st step is outer husk removal, exposing the kernel  When whole grain used, product contains most of kernel’s original nutrients  Whole-wheat flour; whole-grain breakfast cereal

 Very often, bran and germ removed along with many nutrients  White flour and many breakfast cereals  These products are enriched – process in which lost nutrients are added back to the product to almost original levels

 Fortification – process adding 10% or more of the Daily Value for specific nutrients to a product; most products supply 25% of Daily Value of one or more nutrients; some have 100%

 Keep nutrition in mind  Choose whole grains as much as possible – aim for 3 servings daily  Look for low-fat, low in sugar, and low in sodium  Read the label

 Several varieties – long, short, or medium grains  Short grains – almost round; when cooked, moist and will stick together; good choice for creamy dishes and for molded rice rings; or if you want to eat with chopsticks

 Medium grains – plump, tender, moist; stick together, but not as much as short grains  Long grains – when cooked, grains are fluffy and stay separated

 Brown rice – whole-grain form of rice; only outer, inedible hull removed  White rice – bran and germ removed  Converted rice – par-boiled to save nutrients before the hull is removed

 Instant rice – precooked and dehydrated; takes only minutes to prepare  Fiber content of brown rice 3 times higher than white rice  Seed of water grass

 Can be creatively cooked and served as side dishes  Also popular as breakfast cereals and in baked goods

 Mild-flavored, hardy grain; usually in soups and stews

 Wheat kernels that have been steamed, dried, and crushed; tender with chewy texture; used in main dishes, salads, and as side dish  Popular use is in tabbouleh, Middle Eastern salad flavored with mint and parsley

 Coarsely ground dried corn; available in yellow and white; used as a breakfast cereal and in baked goods

 Steamed, cracked endosperm of wheat kernel; nutty flavor; used as a cereal, in salads, and main dishes, or sweetened for dessert

 Crushed wheat berries with very tough and chewy texture; often added to bread

 Coarsely ground endosperm of corn; used as a breakfast cereal or side dish

 Roasted buckwheat, hulled and crushed; pleasant, nutty flavor; used as a breakfast cereal or side dish

 Small, yellow grain with mild flavor; staple in Europe, Asia, and northern Africa; used in breads and as a breakfast cereal or side dish

 Often eaten as hot cereal or used in baked goods

 Small, ivory-colored, rice-like grain cooks faster than rice and excellent source of protein - higher than any other grain; neutral flavor makes it perfect addition to side dishes, soups, meatloaves

 Cross between what and rye, with more protein than wheat; used in cereals and main dishes, and combined with other grains

 Whole, unprocessed wheat kernels; cooked as a cereal or used in grain-based dishes

 Among the largest selling foods in the U.S. – each year Americans spend close to $1 billion on these products  Can fit into a healthful eating plan  Can get a nutritious product at a lower price without fortification

 Wheat germ – pleasant nutty flavor; excellent source of protein, vitamins, minerals, small amount of unsaturated fat; good source of fiber; can be added to yogurt, cereals, and other foods as a nutritional boost and extra crunch

 Instant cereals – cooking time shorter than original cereal grains; often sugar and other flavorings have been added

 Made from flour and water  Rolled thin and made into hundreds of shapes – spaghetti, corkscrews, bow ties, macaroni  Enriched and whole wheat pastas are available  Whole wheat has 3 times as much fiber as traditional, enriched pasta

 Some are flavored with carrots, spinach, tomatoes, or other foods  Noodles – made with eggs; can be made without egg yolks, making them lower in fat and cholesterol than regular noodles

 Packages of dried noodles found with other shelf-stable foods; fresh pasta in refrigerator section

 Range from enriched white to whole wheat and mixed whole grains; come in assorted flavors, shapes, sizes, including individual rolls  Leavened breads made with a leavening ingredient – yeast or baking powder

 Unleavened or flat breads made without leavening agents

 Read label carefully when buying bread  Whole wheat means product made from whole grain  Wheat means some part of grain has been removed or unbleached white flour has been used  Some dark breads have been made with white flour with caramel or molasses added for color

 Store whole grains and whole-grain products in refrigerator because they will spoil at room temperature because of the oil in them  Refrigerate fresh pasta

 Store other uncooked grains and grain products in cool, dry place in tightly covered containers  Store breads at room temperature for short periods of time; otherwise freeze them  Hard crust breads stale faster in the refrigerator

 In humid weather, store bread in refrigerator to prevent mold growth  Store cooked grains in the refrigerator if they are to be used within a few days, otherwise freeze them