1. Foods I Grains

2. Examples: –Oats –Rice –Wheat –Barley –Rye Grain Products –Bread –Pasta –Tortillas –Bagels –Crackers –Anything made with flour

3. Whole Grain Kernel Bran: outer shell fiberContains fiber Removed to make white flour = “refined” Endosperm: inside Food for the kernel Starchy = used to make white flour Germ: inside, sprout B-vitamins, a bit of fat Removed to make white flour

4. Whole Grains Germ: Tiny embryo that grows into a new plant (B vitamins, vitamin E, iron, zinc) WHOLE GRAIN PRODUCTS: Contain all 3 parts of the grain kernel EX. Whole wheat flour, brown rice, whole grain breakfast cereals

5. Whole Grains Bran: Outer protective coat or skin (fiber and vitamins) Endosperm: Food supply for embryo (made up of protein, starches, other nutrients)

6. White Bread vs. Wheat Bread Enrichment: Replacement of nutrients lost in processing food Ex. White flour, white rice, cereals What is more nutritious – white bread or wheat bread?

7. Types of Fiber Soluble –Dissolves = breaks down = delays feelings of hunger –May lower blood cholesterol (as it dissolves) –Oats, potatoes, rice, beans, lentils, apples Insoluble –Does not dissolve = Adds bulk –Pushes food through digestive system –Popcorn, most fruits/veg, bran, nuts, whole grains

8. Soluble vs. Insoluble SolubleInsoluble

9. RDA for Fiber 20-25 grams (some get up to 35 grams) Children/Teens = age + 5 grams Eat Food!! Avoid Supplements

10. How much fiber do YOU eat? Veggies _?_ x 2 = Fruits _?_ x 2.5 = Beans, lentils _?_ x 7 = Nuts, seeds _?_ x 2.5 = Whole grains_?_ x 2.5 = Refined grains_?_ x 1 = Breakfast cereals_?_ x = # of servings you ate

11. Whole Wheat Pancakes INGREDIENTS 1 egg ½ c whole wheat flour ½ c all purpose flour 3 / 4 c milk 1 T brown sugar 2 T vegetable oil 2 t baking powder 1 / 2 t salt DIRECTIONS 1. In a large bowl, beat egg with hand beater until fluffy. Beat in remaining ingredients just until smooth. For thinner pancakes, stir in an additional milk – start with one or two tablespoons. 2. Grease heated griddle. (To test griddle, sprinkle with a few drops of water – if the bubbles skitter around the griddle is ready.) 3. For each pancake, fill the 1 / 4 cup with batter and pour onto griddle. Or put all of the batter into a small pitcher so pancakes would be easy to pour. Yields about 9 four inch pancakes. Easy Homemade Syrup INGREDIENTS 1 cup sugar ½ cup boiling water ½ tsp. maple flavoring DIRECTIONS 1. Heat water to boiling in a saucepan. 2. Add sugar and mix until dissolved 3. Add flavoring. Mix.

12. Honey Nut Granola 2 cups rolled oats ½ cup sliced almonds ½ cup sunflower seed kernels 3 Tablespoons canola oil ¼ - ½ cup honey 1 tsp. vanilla extract 2 tsp. ground cinnamon 1. Preheat oven to 300 degrees. 2. In a large bowl, stir oats, almonds and sunflower seeds together. 3. In another bowl, mix together oil, honey, vanilla and cinnamon. Combine oil and honey mixture with the oat mixture. Mix well. 4. Spread oats onto 1-2 ungreased baking sheets. Be sure the mixture is in a single layer – no piles. 5. Bake in pre-heated oven for 10 minutes. Remove from oven and stir. 6. Return to oven and continue baking until golden brown (start with 5 minutes). Remove from the oven and cool completely before storing.