Whole Grains and Energy Abby & Alyssa, KSC Dietetic Interns

Today 1.Identify the 3 parts of a whole grain 2.Explain the difference between whole grains and refined grains 3.Describe how the nutrients in whole grains can help you be your healthiest self 4.Enjoy a whole grain snack!

Let’s start with an activity! Is it true or false?

True or false? 1.Whole grains help regulate blood sugar

True or false? 2. Whole grains are a good source of B vitamins

True or false? 3. Whole grains are an excellent source of fiber

True or false? 4. Oatmeal is considered a whole grain

True or false? 5. Bread that is brown must be whole grain

Let’s Learn About Grains!

What Is a Whole Grain? ●Bran o Protects the seed ●Germ o Nourishment for the seed ●Endosperm o Surrounds and nourishes the embryo

Whole Grains vs Refined Grains ●Whole grains o Contain all 3 parts of the kernel o Provide more protein, fiber, iron, and B vitamins ●Refined grains o Bran and germ are removed, leaving only the endosperm o Loss of iron, B vitamins, fiber o Enriched

Grains in YOUR diet ●Think about the types of grains you typically eat ●Do you think this food is a whole grain or a refined grain?

Fiber ●Non-digestible part of plant foods ●Good health & a healthy digestive system ●Regulates our blood sugar and helps us to feel full ●Most people only eat about half of the fiber they need! ★ What are some other examples of high fiber foods?

More about blood sugar! ●Blood sugar (or blood glucose) is sugar that is transported through the bloodstream to supply energy to cells ●How does it relate to fiber? ★ Fiber helps to slow the digestion process, which helps the blood sugar to stay stable Why is this important?

Protein ●Builds and repairs tissues ●Needed to make enzymes and hormones ●Found throughout the body ●Did you know? We’re made up of 10,000 different proteins ★ What are other sources of protein?

B vitamins ●In general… o Water-soluble o Work together to make energy from the food you eat o Helps form healthy red blood cells o Refined grains have many of the vitamins and minerals removed, but only some of them are added back ★ Let’s take a closer look at some of them!

B1 ●Thiamine o Fun fact! This was the first vitamin ever discovered, in 1926 o Converts food to energy that is needed by every cell in the body o Our brains use this energy for:  Learning, remembering, putting information together  Controlling nerves in our bodies that help us move- coordination o Boosts the immune system  Why is this important?

B2 ●Riboflavin o Fun fact: its natural color is fluorescent yellow! o Helps to release energy from carbohydrates o Important for body growth o Works with B12 to make healthy red blood cells o Boosts immune system function o May boost athletic performance

B3 ●Niacin o Fun fact: has anyone heard of pellagra? o Used by all of the cells in the body and in over 200 pathways that convert food to energy for the cells o It’s a key nutrient for cell differentiation o Helps the body make various hormones

Folic Acid ●Makes healthy red blood cells ●Helps the cells in the GI tract absorb nutrients ●Works with other vitamins to help the body break down, use, and create new proteins

Magnesium ●Fun fact: most of the magnesium in our bodies is stored in our bones ●Helps maintain normal nerve and muscle function ●Keeps bones strong ●Magnesium is found mostly in the bran- it is not put back into refined grains

A Whole Grain You Can Make At Home! ●In groups, discuss: If you were preparing this at home, what food safety rules would you follow? ●Let’s taste some popcorn!

Jeopardy True/FalseFill in the blankName the nutrient

Next time... ●If you can, please bring a nutrition facts label from your favorite grain product to our next class ●We will use these for an activity!