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Grains

FNEP STAFF TRAINING ONLY, DO NOT USE WITH FNEP PARTICIPANTS . Grains. By Melissa Bess Nutrition and Health Education Specialist. 02/2007. Introduction. Gluten Gluten sensitivities Whole grains Protein/amino acids 16 different grains/breads. Gluten.

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Grains

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  1. FNEP STAFF TRAINING ONLY, DO NOT USE WITH FNEP PARTICIPANTS Grains By Melissa Bess Nutrition and Health Education Specialist 02/2007

  2. Introduction • Gluten • Gluten sensitivities • Whole grains • Protein/amino acids • 16 different grains/breads

  3. Gluten • Gluten is a protein in wheat, rye, barley, and oat products • Gives cohesiveness to dough • Now food labels must list wheat under allergy info, if gluten is in the product

  4. Gluten sensitivity • Immune system is intolerant of gluten • Not an allergy • Symptoms – bloating, diarrhea, constipation, fatigue, etc • Celiac disease – damage to small intestine, impaired ability to absorb nutrients, can cause malnutrition • Often misdiagnosed, thought to be in 1 in 133 people • Genetic disorder

  5. Whole grains • Contains entire grain kernel • Bran • Germ • Endosperm • Visible on label

  6. Amino acids • Building blocks of protein • 9 essential – can only get from diet • 11 non-essential – body can make • 20 total

  7. Amaranth • Aztec culture to Asia • In South America, popped like popcorn • Gluten-free • Ancient whole grain • Carb, protein, polyunsaturated fat • One of best sources of vegetable protein • Calcium, iron, fiber, vitamins A and C, amino acids • More iron and fiber than wheat, 2x as much calcium as milk • Eat as cereal, mix with other grains, add to stir-fry or soups

  8. Barley • Contains gluten • Egypt and England • One of the oldest cultivated grains • Highly adaptable, grown from north of the Arctic and in Africa • Hulled – more whole grain nutrients, very slow cooking • Pearled – not technically a whole grain, but full of fiber

  9. Buckwheat • Gluten-free • Cousin of rhubarb, not technically a grain and not wheat • Nutrients, nutty flavor, and appearance led to adoption by grain group • Often used to make pancakes • Contains antioxidant called rutin, which may prevent bad cholesterol from blocking blood vessels

  10. Bulgur • When wheat kernels are boiled, cracked, and sorted • Often made from durum wheat (made into pasta or bread, hardest of all wheats) • Nutritious fast cooking food (10 mins to boil), common use in tabbouleh (minty grain and vegetable salad)

  11. Kashi cereals • Contains whole grains • Whole oats, brown rice, whole rye, triticale, buckwheat, barley, sesame seeds • No artificial sweeteners, preservatives, colors, or flavors

  12. Millet • Gluten-free • Ancient whole grain mentioned in Bible • High in protein, fiber, B-vitamins, amino acids, phytochemicals, iron, magnesium, phosphorus, and potassium • Grain found in bird feeders in U.S. but very popular in India, China, and South America • Has mild flavor, mixed with other grains

  13. Muesli • Dry - Contains organic rolled oats, rye flakes, dried nuts, dried fruits, and seeds • Fresh – rolled oats soaked in water or fruit juice, includes chopped fresh fruits, ground nuts or seeds, milk products (yogurt, cream, cottage cheese, etc), or lemon juice • Fresh - not to be mixed with fresh milk, it coagulates from acids in lemon or apple juice

  14. Dry Fresh Dry vs. fresh

  15. Oats • Inherently gluten-free • Frequently contaminated with wheat during growing or processing

  16. Polenta • Made from cornmeal • Alternative to rice, pasta, potatoes

  17. Popcorn • Gluten-free • Ancient whole grain (5,600 yrs old) • Choose low-fat without trans fat

  18. Quinoa • Gluten-free • Ancient whole grain (5,000 yrs old) comes from Incas • Protein, carb, polyunsaturated fat • Complete protein, best sources of vegetable protein (all 9 essential amino acids) • Fiber, iron, magnesium, riboflavin • Eat as cereal, infant cereal, in salads, or can substitute for any grain in almost any recipe

  19. Sorghum • Gluten-free • From farmers in Great Plains, thrives during droughts • In U.S., most goes to animal consumption, made into wallboard, or for packing materials • Worldwide, 50% goes to human consumption • Eaten like popcorn, ground into flour for baked goods, or brewed into beer

  20. Spelt bread • Ancient whole grain • 8,000 yrs old, one of original seven grains mentioned in Bible • Contains 8 of the 9 essential amino acids • High in fiber, excellent source of vitamin B2 • Alternative to wheat

  21. Sprouted grain bread • Made from sprouted wheat, rye, and other grains • Sprouted wheat – actually allow wheat berries to sprout or grow, then grind into dough • Contains no flour • Easier to digest, simple sugars

  22. Triticale • Contains gluten • Hybrid of durum wheat and rye • Been around for 35 years • 80% grown in Europe • Grows easily without pesticides or fertilizers • Nutty flavored, more protein and less gluten than wheat alone

  23. Wild rice • Gluten-free • Higher in protein, iron, fiber, and B vitamins than brown rice but less calcium and iron • Not technically rice, but a seed • Whole grain

  24. ANY QUESTIONS?

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