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Grains . Lesson Plan 11. Copyright 2008 Defeat Diabetes Foundation. What’s a Whole Grain?. Most of the time the heart of the grain is the only part used in food we eat. Whole grains include the entire kernel. Copyright 2008 Defeat Diabetes Foundation.

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Grains

Lesson Plan 11

Copyright 2008 Defeat Diabetes Foundation


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What’s a Whole Grain?

Most of the time the heart of the grain is the only part used in food we eat.

Whole grains include the entire kernel

Copyright 2008 Defeat Diabetes Foundation


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Whole Grains are an Important Part of Your Diet

  • They are an important energy source

  • They are an important source of fiber

  • They are an important source of nutrients

Copyright 2008 Defeat Diabetes Foundation


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What are Some Whole Grain Foods?

Barley

Copyright 2008 Defeat Diabetes Foundation

Pearl barley is readily available in most supermarkets and may be found next to dry beans, rice and lentils.

Pearl barley can be added to soups, stews and casseroles for a rich nutty taste.


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Rice

White rice has all the nutrients removed so choose one of the other varieties. These include: brown, red, black and wild.

These types can be used as a side dish, for stuffing, stir fry, or any way that you would normally eat white rice.

Copyright 2008 Defeat Diabetes Foundation


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Oatmeal

Copyright 2008 Defeat Diabetes Foundation

Oats are an outstanding whole grain used in cereal, for baking and as a gravy or soup thickener.

Be sure not to use the one-minute variety. The longer it takes to cook the better it is for you – 5 minutes minimum


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Other Whole Grains

Copyright 2008 Defeat Diabetes Foundation

Bran

Bulgur

Buckwheat

Corn

Couscous

Millet

Quinoa

Wheat Germ


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How Many do I have to Eat?

Copyright 2008 Defeat Diabetes Foundation

1 slice of bread

1 oz dry cereal (ranges from 1/2 to 1 1/4 cups depending on the cereal)

1/2 cup cooked rice, pasta, or other grain

1/2 cup cooked cereal (oatmeal, kasha)

1 oz raw grains

2 cups popped popcorn


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How do you add whole grains to your diet?

  • Choose a quick and easy whole grain cereal for breakfast.

  • Eat dry, bite-size cereals or a whole grain cereal bar for a snack during your busy day.

  • Enjoy low fat whole grain crackers, baked tortilla chips or a brown rice cake, as a snack.

Copyright 2008 Defeat Diabetes Foundation


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How do you add whole grains to your diet?

  • Add whole grains to mixed dishes -- Try adding some pearl barley, wild or brown rice to your favorite soup, stew or casserole.

  • Add oats to cookies or other desserts.

  • Pop popcorn.

Copyright 2008 Defeat Diabetes Foundation


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How do you add whole grains to your diet?

  • Substitute whole grain flour for one-fourth to one-half of the white flour called for in pancake, waffle, muffin or other flour-based recipes.

  • Choose whole grain pasta (macaroni, spaghetti, noodles), pancakes or waffles .

  • Try a hot or cold whole grain side dish (such as pilaf or stuffing) using brown or wild rice, kasha, bulgur or pearl barley.

Copyright 2008 Defeat Diabetes Foundation


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How do you add whole grains to your diet?

  • Use whole-grain bread or cracker crumbs in meatloaf.

  • Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Copyright 2008 Defeat Diabetes Foundation