TAKE 3 CALMING BREATHS Nutrition Class 5: Fiber and Whole Grains

100% Whole Wheat pastas, couscous, orzo, amaranth, barley, brown rice, and pasta. Buckwheat, bulgur, corn (popcorn), cracked wheat (As a single ingredient) and farro.,

Kamut, millet, oats, quinoa, rye, spelt, sprouted grain, teff and wheat berries.

1/2 cup cooked brown rice or other cooked grain 1/2 cup cooked 100% whole-grain pasta 1/2 cup cooked hot cereal, such as oatmeal 1 ounce uncooked whole grain pasta, brown rice or other grain 1 slice 100% whole grain bread 1 very small (1 oz.) 100% whole grain muffin 1 cup 100% whole grain ready-to-eat cereal You can count a serving of whole grains as 16 grams (16g) of whole grain ingredients. What Does a Serving of Whole Grain Look Like?

Breads/Pastas Some of the “better” choices: Breads Ezekiel Sprouted Breads Natural Ovens Whole grain Pastas Hodgson Mills 100% whole wheat Racconto 8 whole Grain Ronzanoni 100% whole grain Maplegrove Foods – Brown Rice Pasta *REMEMBER: Always look at the label. Products change*

Cereals What to look for: Whole grain ingredients Lower amounts of sugar Higher amounts of fiber Some of the better options: Kashi 7 Whole Grain Nuggets Post Shredded Wheat Kellogg’s All Bran Post Grape Nuts General Mills Fiber One *Remember – Many cereal brands have several different products so check the label before buying. Just because one product is a “good” option, doesn’t necessarily mean a similar one is. Know what to look for. Ideally add your own fruit for added “sweetness”, or your own controlled amount of sweetener.*

Whole Grain Snack Foods Chips/Crackers and other high carbohydrate snack foods should be used in moderation. - Keep in mind the “bang for your buck” philosophy. Too many empty calories and simple carbohydrates without much nutritional benefit leads to weight gain and inflammation. In the event you are choosing a food like this look for the following: Few ingredients Whole grain ingredients Lower amounts of added sugar and sodium A product without or with lower amounts of hydrogenated and partially hydrogenated oils (saturated and trans fats) *A whole grain triscuit cracker might be an example*

 We do need Carbohydrates.  Carbs have glucose which provides energy to our muscles, tissues, and brain.  Carbs are found in foods derived from plants and dairy. Carbohydrates

 Simple Carbohydrates have single or double sugar molecules bound together, allowing for quicker digestion and entrance into the blood stream and cells.  Complex Carbohydrates(Also referred to as starches) have 3 or more sugar molecules bound together, allowing for slower digestion.  Foods often contain a combination of the two. Simple vs Complex

 Found in processed and refined foods.  Candy  Syrups  “White” breads and pastas  Refined crackers, cereals, etc.  Naturally occurring in fruits, dairy, and some vegetables. Simple Carbohydrates

 Naturally occurring in:  Legumes  Vegetables  Whole grains  Wheat, oats, brown rice, etc.  Whole grain products  Whole grain breads, pastas, etc. Complex Carbohydrates

All grains begin as whole grains. In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed (which industry calls “kernel”) is made up of three key parts: The bran, the germ and the endosperm.

What happens when a grain is refined? Whole grains contain all three parts of the kernel. Refining normally removes the bran and the germ, leaving only the endosperm. Without the bran and germ, about 25% of a grain’s protein is lost, along with at least seventeen key nutrients.

100% Whole Wheat or 100% Whole Grain Breads.

 Aids in digestion by adding bulk and “roughage”.  Parts of plant foods that your body can’t digest or absorb. It passes relatively intact through your stomach, small intestine, colon, and out of your body.  Helps maintain a healthy weight.  Lowers risk for diabetes and heart disease.

 Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels.  Found in oats, peas, beans, grains, rye, apples, citrus fruits, carrots, and barley.  Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, to aid with constipation or irregular stools.  Found in fruits and vegetables such as cauliflower, green beans and potatoes, Whole-wheat flour, wheat bran, nuts, and beans.  Most foods have a combination of soluble and insoluble fiber. Soluble vs. Insoluble Fiber

 How much fiber, in grams, do you think the average American gets in a day?  What do you think the daily recommendation for fiber is?  Women?  Men?  Increase fiber in your diet gradually to ease digestive discomfort  This is just a minimum recommendation; this amount can be exceeded. What’s your guess?

 Fiber is best through whole foods in your diet – because they also provide many other health benefits.  Fiber supplements come in a wide variety of forms and flavors -- from powders, oils, and wafers to capsules and chewable tablets. They are usually made from “functional” fibers, which is fiber that is isolated or extracted from plants or animals.  Too much can cause loose stools, abdominal discomfort, gas, and bloating.  Possible drug interactions – talk with your doctor before taking.  Psyllium – Effective in treating constipation and the symptoms of irritable bowel syndrome.  Best to EAT the FOOD rather than take supplements. Fiber Supplements

What about Fruit Juice? 1 Serving of juice – 4oz Fiber? Whole food is best!

It’s in the fiber! Increased volume=satiety “apple” study Copyright 2009 ThedaCare Obesity?

 Helps with passage of fiber, which absorbs water  Water is lost with perspiration, urine, and breath  Lubricates  If you are thirsty – you are already dehydrated  Men – 3 Liters (13 cups)  Women – 2.2 Liters (9 cups) Drinking Enough WATER

 Getting to Know Grains Handouts