1 Bread, Cereal, Rice, and Pasta Chapter 21

2 Grains…for Energy and More High in “carbs” –Good source of energy –Simple and complex carbs Fiber-Rich –Fiber helps digestive tract work –Protects against heart disease and cancer Often low in fat –Little fat, no cholesterol

3 Whole grains are a good source of B vitamins and iron Refined grains have bran and germ removed –May have then added back (enriched) –May add extra folic acid or vitamins (fortified)

4 Grains in the Pyramid Need 6 to 11 servings 1 slice bread ½ hamburger bun 1 6-inch tortilla 1 oz ready to eat cereal ½ C cooked cereal, pasta, rice or cooked grain See page 283 for more details

5 All Kinds of Grains Bit into bread of all sorts Be adventurous Enjoy grain dishes from around the globe Aim for at least 3 daily servings of foods made with whole grain For snacking, pair grain products with other foods (pita bread for example)

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7 Shopping for Grain Products Compare products for fiber and vitamin content When buying bread, check the ingredient list for whole grain and more fiber

8 Choosing Pasta and Rice Add variety, texture and flavor to dishes Pasta has different shapes and sizes Long-grain rice is dry and fluffy

9 Short grain rice is moist and sticks together Medium grain rice is in between

10 Brown rice is whole grain rice –Chewier with a nuttier flavor Converted rice has no bran or germ –Processed to retain more nutrients Instant rice cooks faster than regular rice –Quick and convenient

11 Flavorful varieties of rice –Arborio and jasmine rice Wild rice not really rice at all –Actually a grass

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13 Buying Breakfast Cereal Hot, cold, crunchy, nutty, fruity and chewy Cry cereal ready to pour and eat Save money by buying plain wheat flakes or corn flakes –Add your own dried fruit or nuts

14 Convenience Options Heat frozen waffles or pancakes Cornbread mixes Refrigerated breadstick dough Pre made pizza shells

15 Storing Grain Products for Freshness Store breads and rolls in airtight plastic bag –Refrigerate them in warm, humid weather –Whole grain keep better if refrigerated –Other keep at room temperature Store dry grain produce in covered container –In a cool dry place (rice, pasta, cornmeal, dry mixes)

16 Store prepared grain products (fresh pasta or leftover cooked grains) in fridge For longer storage freeze them

17 Preparing Grain Products for Healthful Eating Cooking Pasta Use plenty of water Heat water to a vigorous boil before adding pasta (do not cover) Stir occasionally to prevent clumping Al dente – tender but slightly firm

18 Cooking time for fresh or frozen pasta will be shorter than for dried pasta Drain by pouring water and pasta in a colander in the sink

19 Cooking Rice, cereals, and other Grains Rice – use only the amount of liquid that the rice will absorb Rice can be cooked on the range or the microwave Both take about the same time Rice is done when all the liquid is absorbed

20 Brown rice and wild rice typically take longer than white Do not rinse rice before or after cooking –Takes away nutrients Oatmeal, farina, grits are cooked much the same way

21 Add-ins for Flavor and Nutrients Rice as a side dish, use broth or fruit juice as liquid Cooking cereals, use milk as liquid and add in dried fruits, nuts, cinnamon or honey

22 Summary Grain foods supply key nutrients that fuel your body and contribute to good health. When shopping for grain products, check food labels and shelf tags to get the most nutrition for your food dollar.

23 To store grain products for freshness, consider their form ingredients, and when you plan to use them. When cooking grain products, follow package directions for the amounts of liquid and grain, the method, and the cooking time.