Meet the Grain Group

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

2. Alice Henneman, MS, RDUniversity of Nebraska–Lincoln Extensionhttp://lancaster.unl.edu/foodBev Benes, PhD, RD Nebraska Department of Educationhttp://www.nde.state.ne.us/NS Roxanna Campbell, Dietetics Student

3. Grains are good for you!

4. Fiberfrom whole grains: 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. MyPyramid Grain Recommendations Eat six “1 ounce-equivalents” of grain products daily (for a 2,000 calorie diet)

8. GRAIN GROUP 1 ounce-equivalents

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

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

11. Whole grain vs. refined grain

12. Bran Whole grains contain the entire grain seed or “kernel” Endosperm Germ

14. Bran Refined grains contain only the endosperm Endosperm Germ

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

16. Nutrient Comparisons

17. MyPyramid grain Recommendations 1/2 1/2 ½ your grains should be whole grains

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

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

20. Be a WHOLE grain detective! “Whole” grain should be the FIRST ingredient listed Read the labels

21. Ingredients are listed on the label… … in descending order of weight with the heaviest ingredient listed first

22. Which is a whole grain bread? A B Ingredients: wheat flour, water, high fructose corn syrup, molasses, wheat, bran… Ingredients: whole wheat flour, water, brown sugar…

23. B has whole wheat as the first ingredient! A B Ingredients: wheat flour, water, high fructose corn syrup, molasses, wheat, bran… Ingredients: whole wheat flour, water, brown sugar…

24. Lk for foods with greater % Daily Value of FIBER Fiber is another clue to finding WHOLE grains on the “Nutrition Facts” Label! Note: % Daily Value = % DV

25. 3 g fiber 2 g fiber B A

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

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

28. Example: BROWN color but NOT a WHOLE grain Ingredients: Wheat flour, water, high fructose corn syrup, molasses, wheat bran …

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

31. Grain Group Remember: • 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

32. THE END