Nutrition Update

WHOLE GRAINS – Low in Sodium, Fats and Calories….

 

            Grains are the foundation of the USDA Food Guide Pyramid. Six to eleven servings daily are recommended. Whole grains are available in many forms (e.g., whole, flour, pasta, cereals). They are packed with fiber, protein, vitamins, minerals and photochemicals. One cup provides about 200 calories and 3-5 grams of fiber. Generally, 1 cup of uncooked grain yields 3 cups after cooking. Check package directions.

 

            Nutritional Value: Grains are naturally low in sodium, fat and calories. Carbohydrates (mostly complex) provide about 65-90% of calories in grains. Whole grains are also rich in B-vitamins, vitamin E, zinc, iron, calcium, copper, selenium, magnesium, manganese, phosphorus and potassium. 

Whole grains contain “insoluble” fiber (e.g., wheat or corn bran, bulgur) and “soluble” fiber (e.g., oat, rice or barley bran, kasha, buckwheat, oatmeal). Insoluble fiber may reduce risk of constipation, cancer and intestinal problems like diverticulosis. Soluble fiber may decrease high blood sugar and cholesterol.

Grains provide protein, but it is “incomplete”-it lacks one or more essential amino acids to build protein. It is possible to “complete” the protein by eating grains with foods that contain the missing amino acids like beans, peanut butter, meat, dairy or eggs.

 

            Health Benefits: Eating more whole grains may reduce risk for chronic diseases like cancer, heart disease, diabetes, stroke and obesity (fiber is filling, so you eat less). The Food and Drug Administration allows health claims on low fat, high-fiber foods (e.g., oat cereals) relating to cancer and heart disease.

 

            Menu Ideas:

* For breakfast serve whole wheat breads and whole grain cereals.

* Substitute whole-wheat flour for ¼ to ½ white flour used in pancakes or baked goods.

* Add wheat or oat bran or wheat germ to cereals or yogurt.

 

 

Unscramble the names of these common grains:

 

RATHNAMA    __________________                     LCARITETI___________________

YRBEAL   ___________________                           FETF_________________

RUBGLU   ________________                                LPEST_________________ 

TLIMLE   _________________                                YER____________________

TSAO   ____________________                              EICR_______________________

ANIOQU ___________________

 

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