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

2. Alice Henneman, MS, RD University of Nebraska–Lincoln Extension http://lancaster.unl.edu/food Bev Benes, PhD, RD http://lancaster.unl.edu/food Nebraska Department of Education http://www.nde.state.ne.us/NS http://www.nde.state.ne.us/NS Roxanna Campbell, Dietetics Student

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

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

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

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

8. 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

9. Find how many “1 ounce-equivalents” you need at www.MyPyramid.gov.www.MyPyramid.gov

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

11. GRAIN categories Whole grains Refined grains

12. Bran Endosperm Germ

14. Bran Endosperm Germ

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

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

17. 1/2 ½ your grains should be whole grains

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

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

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

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

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

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

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

25. A B 3 g fiber 2 g fiber

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

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

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

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

31.  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:

32. THE END

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