2. Trivia Question If bread is dark in color it is probably made from whole grains? A) True B) False

3. Grains: What You Need to Know What, why, how many? Refined versus whole 3 step to help you decide Best choices for you

4. What Are Grains? Any food made from a cereal grain, such as: –Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits

5. Orange Is for Grains

6. Why Eat Grains? Eating grains, especially whole grains, provides health benefits Whole grains provide fiber, vitamins and minerals

7. How Many Grains Per Day? Varies for individuals – –Boys and Men – 6 to 8 ounces –Girls and Women – 5 to 6 ounces –51+ men and women – 5 to 6 ounces At least half should be whole grains – 3 ounces for most people

8. What Counts As An Ounce? 1 slice of bread 1 cup of ready-to-eat cereal 1/2 cup of cooked rice, cooked pasta, or cooked cereal

9. 2 Types of Grain Foods 1.Whole Grains 2.Refined Grains

10. Bran Endosperm Wheat germ Wheat kernel What Is In A “Whole Grain”?

11. What Are Refined Grains? Milled to remove the bran and germ Some examples include: –white flour –degermed cornmeal –white bread –white rice

12. Why Whole Grains Are Superior Higher in fiber and nutrients Feel fuller on fewer calories!

13. What is Fiber? Fiber is the parts of plant foods that are not digested by the human body. –lends structure, texture and support to plant foods. –has no calorie value.

14. Not All Whole Grains Are The Same

15. 3 Steps to Decide 1.Is it a whole grain? 2.Is it heart healthy? 3.Is it calorie dense?

16. Is It A Whole Grain?

17. 16 g = 1 serving whole grain

18. Is It Heart Healthy? Is it low in sodium? Is it low in saturated fat? Is it trans fat free?

19. It Does Pay to Compare

20. Breakfast Choices 1.6 ounces 8 ounces

21. Is It Calorie Dense? Fat and sugar increase calorie density Compare calories per ounce: Oatmeal 19 Whole wheat pasta 35 Brown rice 31 Donut105 Cereal110 Crackers140 The lighter foods help you consume fewer calories.

22. Beware of Sugar! Ingredients: Whole Grain Oats, Sugar, Marshmallows, Sugar, Modified Corn Starch, Corn Syrup, Dextrose, Gelatin Only 1 g fiber per serving

23. Best Choices: Just the Grain

24. More Fiber Than Sugar or Sodium, Just One Ingredient Fiber: 6 g Ingredient: Whole Wheat Sugar: 0 g Sodium: 0 g

25. grams

26. Brown Rice Buy brown rice instead of white rice – it comes in some tasty varieties Use a rice cooker so you don’t have to worry about cooking time The basmati and jasmine rice smell like toasted nuts and have a nice flavor

27. Corn Corn is a whole grain Look for these common products: –popcorn –whole grain cornmeal (yellow or blue)

28. Couscous Whole wheat couscous is easy to cook Makes a fun alternative to rice

29. Oats Jazz it up with fruit, nuts, raisins and spices. Grind and add oats to most baking mixes; substitute up to 25% of the flour.

30. Whole Wheat Pasta Comes in different shapes and grains. Use it like regular pasta in main dishes, side dishes, salads and soups.

31. Make A Healthy Plate

32. Remember the 3 Steps! 1 2 3

33. Remember the 3 Steps! 1.Read the ingredients to make sure the first one is a whole grain 2.Read the Nutrition Facts Panel to see if the product is high in saturated fat, trans fat or sodium 3.Choose the lower-calorie grain foods that are just the whole grain more often

34. “A journey of a thousand miles begins with a single step.” – Chinese Proverb