Whole Grains 100 Whole Wheat couscous orzo amaranth barley brown rice and pasta Buckwheat bulgur corn popcorn cracked wheat and farro millet oats quinoa rye ID: 933068
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Slide1
Nutrition
Class 5: Fiber and
Whole Grains
Slide2100% Whole Wheat couscous, orzo, amaranth, barley
, brown rice, and pasta. Buckwheat,
bulgur,
corn (popcorn), cracked wheat and farro.
Slide3millet, oats, quinoa, rye
, spelt,
sprouted
grain, teff and wheat b
erries.
Slide4Used in salads for tonight’s mealFarro100% whole wheat pasta Wheat BerriesGrains used throughout the program:
Brown rice with stir fry- class #2Oats in muesli- class #7Barley Corn Salad – Class #10
Quinoa with Power Bowls – Class #14
Grain Tasting
Slide51/2 cup cooked brown rice or other cooked grain1/2 cup cooked 100% whole-grain pasta1/2 cup cooked hot cereal, such as oatmeal1 ounce uncooked whole grain pasta, brown rice or other grain1 slice 100% whole grain bread
1 small (1 oz.) 100% whole grain muffin1 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?
Slide6Breads/PastasSome of the “better” choices:
BreadsEzekiel Sprouted Breads
Natural Ovens Whole Grain
Festival Foods Sprouted GrainAngelicPastas
Hodgson Mills 100% whole wheatBarilla whole GrainRonzoni 100% whole grainBrown Rice NoodlesBean Noodles- black bean, soybean, chickpea
*REMEMBER: Always look at the label. Products change*
Slide7CerealsWhat to look for:
Whole grain ingredientsLower amounts of sugar
Higher amounts of fiber
Some of the better options: Kashi 7 Whole Grain Nuggets
Post Shredded WheatKellogg’s All BranPost Grape NutsGeneral 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.*
Slide8Whole Grain Snack FoodsChips/Crackers and other high carbohydrate snack foods should be used with caution:
- 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 ingredientsWhole grain ingredientsLower 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*
Slide9Carbohydrates are the body’s main source of energy.The idea that “carbs are bad” has left many people confused. Carbohydrates are a broad category – not all carbs are the same. The type, quality and quantity of carbohydrates in the diet is what is important.
Carbohydrates
Slide10Simple 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
Slide11Found in processed and refined foods.CandySyrups“White” breads and pastasRefined crackers, cereals, etc. Naturally occurring in fruits
but paired with fiber!Simple Carbohydrates
Slide12Naturally occurring in:LegumesVegetablesWhole grainsWheat, oats, brown rice, etc. Whole grain productsWhole grain breads, pastas, etc.
Complex Carbohydrates
Slide13Slide14All 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.
Slide15What 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
.
Slide16http://www.wholegrainscouncil.org/
Slide17Aids 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.
Slide18Slide19Soluble 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
Slide20How 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 discomfortThis is just a minimum recommendation; this amount can be exceeded.
What’s your guess?
Slide211 Cup Raspberries –About 8 grams1 Cup Lentils – About 16 grams1 Cup Chickpeas – About 12 grams1 Cup Cooked Spinach – About 6 grams1 Cup Edamame – About 16 grams
½ Avocado – About 7 grams1 oz Chia Seeds – About 10 grams2 Tbsps. Ground Flaxseed – About 5 grams1
oz
Almonds – About 4 gramsSmall/Medium Sweet Potato – About 4 grams1 Cup Cooked Quinoa – About 5 gramsSome other good fiber sources:
Slide22Fiber 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
Slide23What about Fruit Juice?
1 Serving of juice – 4oz
Fiber?
Whole food is best!
Slide24It’s in the fiber!Increased volume=satiety
“apple” study
Copyright 2009 ThedaCare
Obesity?
Slide25Helps with passage of fiber, which absorbs waterWater is lost with perspiration, urine, and breathLubricatesIf you are thirsty – you are already dehydrated
Men – 3 Liters (13 cups)Women – 2.2 Liters (9 cups)Drinking Enough WATER
Slide26Go to the grocery store and select a grain you haven’t tried before.Make a recipe using the new grain- make a new recipe or replace the grain in a recipe you currently use!
Homework Assignment