1. Whole Grains & Fiber

2. Project Sponsors USDA project funded through the Food Stamp Program
School District of Philadelphia
Nutrition Center, Department of Bioscience & Biotechnology Drexel University
Funded by the PENNSYLVANIA NUTRITION EDUCATION TRACKS, a part of USDA’s Food Stamp Program. To find out how the Food Stamp Program can help you buy healthy foods, contact the PA Department of Public Welfare’s tool-free helpline at This institution is an equal opportunity provider and employer.

3. Let’s concentrate on Whole Grains
Carbohydrates:
Provide energy
Simple Sugars
2. Complex Carbohydrates (starches)
Then we’ll look at foods that are good sources of fiber
Let’s concentrate on Whole Grains

4. Make at least half of your grains whole grain.
Eat six “1 ounce-equivalents” of grain products daily (for a 2,000 calorie diet):
Make at least half of your grains whole grain.

5. Definition: 1 ounce-equivalent
In the grains food group, a “1 ounce-equivalent” is the amount of a food counted as equal to a 1 ounce slice of bread
Equivalents:
1 slice bread
½ cup cooked pasta, cooked rice or cooked cereal
1 cup ready-to-eat cereal
Adapted from University of Nebraska Lincoln (

6. So what is a whole grain?
The food has to be made from the entire grain seed (or kernel)
The kernel consists of:
Bran
Germ
Endosperm
Adapted from University of Nebraska Lincoln (

7. The Whole Grain Kernel

8. Whole Grains vs. Refined Grains
Refined Grains: the bran and germ were removed (you lose B vitamins, iron, fiber)
Enriched: B vitamins and iron are added back. But you still lose the fiber
Adapted from University of Nebraska Lincoln (

9. Label Reading
Choose foods with a whole grain ingredient listed first on the label’s ingredient list.
Adapted from University of Nebraska Lincoln (

10. Which is the whole grain bread?
Ingredients: Wheat flour, water, high fructose corn syrup, molasses, wheat bran … A B
Ingredients: Whole wheat flour, water, brown sugar…
Adapted from University of Nebraska Lincoln (

11. Answer: has WHOLE wheat as the first ingredient!B
Answer: has WHOLE wheat as the first ingredient!
Ingredients: Wheat flour, water, high fructose corn syrup, molasses, wheat bran … A
Ingredients:
Whole wheat flour, water,
brown sugar … B
Adapted from University of Nebraska Lincoln (

12. Color and whole grains NOT whole grain!
Color is not an indication of a whole grain.
Bread can be brown because of molasses or other added ingredients.
Read the ingredient list to see if grain is a WHOLE grain.
NOT whole grain!
Ingredients: Wheat flour, water, high fructose corn syrup, molasses, wheat bran …
Adapted from University of Nebraska Lincoln (

13. “Nutrition Facts” label and grains
Use “Nutrition Facts” label to help choose whole grain products with a higher % Daily Value (%DV) for fiber.
The %DV for fiber is a good clue to the amount of whole grain in the product.
Adapted from University of Nebraska Lincoln (

14. Which of the foods above have fiber?
Carbohydrates:
Provide energy
Simple Sugars
2. Complex Carbohydrates (starches)
Which of the foods above have fiber?

15. Fiber Fiber promotes good health: Digestive System:
Helps relieve constipation
Helps lower your risk of diverticulitis and colon cancer
Heart Health:
Can help reduce blood cholesterol levels
Recommendations: Males (14-50yo) = ~38 g/day
Females (9-50yo) = ~25 g/day

16. Diverticulitis

17. Colon Cancer

18. What is going on?
Fiber helps lower the amount of cholesterol in the blood. This help reduce your risk for heart disease.

19. How it really looks
Blood clot
Plaque
Dead muscle cells