1. Whole Grains and Energy Abby & Alyssa, KSC Dietetic Interns

2. Today 1.Identify the 3 parts of a whole grain 2.Explain the difference between whole grains and refined grains 3.Describe how the nutrients in whole grains can help you be your healthiest self 4.Enjoy a whole grain snack!

3. Let’s start with an activity! Is it true or false?

4. True or false? 1.Whole grains help regulate blood sugar

5. True or false? 2. Whole grains are a good source of B vitamins

6. True or false? 3. Whole grains are an excellent source of fiber

7. True or false? 4. Oatmeal is considered a whole grain

8. True or false? 5. Bread that is brown must be whole grain

9. Let’s Learn About Grains! https://www.youtube.com/watch?v=418KSrmpMwc

10. What Is a Whole Grain? ●Bran o Protects the seed ●Germ o Nourishment for the seed ●Endosperm o Surrounds and nourishes the embryo

11. Whole Grains vs Refined Grains ●Whole grains o Contain all 3 parts of the kernel o Provide more protein, fiber, iron, and B vitamins ●Refined grains o Bran and germ are removed, leaving only the endosperm o Loss of iron, B vitamins, fiber o Enriched

12. Grains in YOUR diet ●Think about the types of grains you typically eat ●Do you think this food is a whole grain or a refined grain?

13. Fiber ●Non-digestible part of plant foods ●Good health & a healthy digestive system ●Regulates our blood sugar and helps us to feel full ●Most people only eat about half of the fiber they need! ★ What are some other examples of high fiber foods?

14. More about blood sugar! ●Blood sugar (or blood glucose) is sugar that is transported through the bloodstream to supply energy to cells ●How does it relate to fiber? ★ Fiber helps to slow the digestion process, which helps the blood sugar to stay stable Why is this important?

15. Protein ●Builds and repairs tissues ●Needed to make enzymes and hormones ●Found throughout the body ●Did you know? We’re made up of 10,000 different proteins ★ What are other sources of protein?

16. B vitamins ●In general… o Water-soluble o Work together to make energy from the food you eat o Helps form healthy red blood cells o Refined grains have many of the vitamins and minerals removed, but only some of them are added back ★ Let’s take a closer look at some of them!

17. B1 ●Thiamine o Fun fact! This was the first vitamin ever discovered, in 1926 o Converts food to energy that is needed by every cell in the body o Our brains use this energy for:  Learning, remembering, putting information together  Controlling nerves in our bodies that help us move- coordination o Boosts the immune system  Why is this important?

18. B2 ●Riboflavin o Fun fact: its natural color is fluorescent yellow! o Helps to release energy from carbohydrates o Important for body growth o Works with B12 to make healthy red blood cells o Boosts immune system function o May boost athletic performance

19. B3 ●Niacin o Fun fact: has anyone heard of pellagra? o Used by all of the cells in the body and in over 200 pathways that convert food to energy for the cells o It’s a key nutrient for cell differentiation o Helps the body make various hormones

20. Folic Acid ●Makes healthy red blood cells ●Helps the cells in the GI tract absorb nutrients ●Works with other vitamins to help the body break down, use, and create new proteins

21. Magnesium ●Fun fact: most of the magnesium in our bodies is stored in our bones ●Helps maintain normal nerve and muscle function ●Keeps bones strong ●Magnesium is found mostly in the bran- it is not put back into refined grains

22. A Whole Grain You Can Make At Home! ●In groups, discuss: If you were preparing this at home, what food safety rules would you follow? ●Let’s taste some popcorn!

23. Jeopardy True/FalseFill in the blankName the nutrient 100 200 300 400

24. Next time... ●If you can, please bring a nutrition facts label from your favorite grain product to our next class ●We will use these for an activity!