1. GRAINS, GRAINS, GLORIOUS GRAINS
GRAINS AND FIBER
GRAINS, GRAINS,
GLORIOUS GRAINS

2. Grains are the primary source of carbohydrates needed to provide fuel for the body.

3. THERE ARE THREE PARTS OF EVERY GRAIN KERNEL

4. BRAN The hard, outer coating on the grain kernel is called the BRAN.
The bran is the part of the grain kernel that contains the FIBER.
The bran is included in WHOLE GRAIN products but is missing in white flour.

5. GERM
The germ is the embryo of the plant. It contains all of the NUTRIENTS it needs to grow a new plant.
rich source of Vitamin E
greatest source of B vitamins
iron and other minerals
The germ is present in whole grain products but is missing in white flour.

6. ENDOSPERM
The endosperm is mostly STARCH with a small amount of protein.
WHITE FLOUR is made from only the endosperm.

7. WHOLE GRAINS OR REFINED GRAINS? WHOLE GRAINS
WHOLE GRAINS ARE MADE USING ALL THREE PARTS OF THE GRAIN KERNEL.
WHOLE GRAINS ARE RICH IN B-
COMPLEX VITAMINS AND FIBER.

8. REFINED GRAINS
When grains are refined, or processed, the germ and the bran are removed. The result is white flour, a refined grain made from only the endosperm.
Refined grains are also known as ENRICHED meaning the vitamins that are lost during processing are added back in.

9. To know if a food is a whole grain product, you must see the word “WHOLE” in the ingredient list. WHOLE GRAINS ARE A GOOD SOURCE OF FIBER.

10. Flour DO NOT contain fiber.
ENRICHED PRODUCTS
Foods that are not whole grain will say ENRICHED FLOUR in
the ingredient list.
Products made with enriched
Flour DO NOT contain fiber.

11. HEALTH BENEFITS OF FIBER
regulates blood sugar
helps prevent diabetes
keeps you full longer aiding in
weight control
lowers risk of heart disease
aids in digestion, lowering risk of
cancers of the stomach, bowel,
and disgestive system

12. The American Cancer Society recommends a minimum of 20-35 grams daily.
DAILY FIBER NEEDS
Due to the large amount of processed foods that many people eat, most Americans get only about 8-12 grams of fiber daily.
The American Cancer Society recommends a minimum of grams daily.

13. WHERE DO WE FIND FIBER? is present in all fruits and vegetables.
In addition to whole grains, fiber
is present in all
fruits and vegetables.
There is no fiber in foods of animal
origin such as meat, milk,
and cheese.

14. Tips for adding fiber to your diet
Eat whole grain cereals rather than enriched
(look for “bran” or “fiber” in the name)
Add crushed bran cereal when baking muffins, cakes, or breads.
Use half whole wheat flour in place of enriched flour when baking.
Eat fruit for snacks.
Add beans to salads and taco dishes.
Use whole grain pasta and brown rice.
Snack on raw veggies and whole grain crackers.

15. CAN YOU PLAN A MENU MEETING YOUR DAILY FIBER NEEDS?