Nutrition Education for Wellness Program University of Hawaii Cooperative Extension Service Agenda Why eat grains Portion sizes Creditable grains Whole grain rich foods Interesting grains ID: 933060
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Slide1
GRAINS 101
Hawaii Child Care Nutrition Program
Nutrition Education for Wellness Program
University of Hawaii – Cooperative Extension Service
Slide2Agenda
Why eat grains?
Portion sizes
Creditable grains
Whole grain rich foods
Interesting grains
Shopping/storing whole grains
Cooking whole grains
Getting kids & families excited about grains
Slide3Why Eat Grains?
B-VITAMINS
: helps with metabolism
B-VITAMINS
: helps keep nervous system healthy
SELENIUM
: helps keep immune system healthy
FOLATE
: helps form red blood cells
FOLATE
: helps prevent birth defects
IRON
: helps carry oxygen in blood
FIBER
: helps keeps bowel healthy
FIBER
: helps lower blood cholesterol
MAGNESIUM:
helps build bone
FIBER
: helps with satiety
FIBER
: may help lower risk of chronic disease
OTHER COMPOUNDS
that may help in disease prevention
Slide4Potential Whole Grain
Health Benefits
May help lower risk for heart disease, some cancers
May help to improve glucose response & insulin sensitivity
May help with weight management
Many of the substances in WGs that exert these positive effects are found in bran & germ of
whole
grains
Slide5How much?
Age
*Daily recommendation
Children
2-3 years
4-8
years
3 ounce equivalents
5 ounce equivalentsWomen
19-30 years31-50 years51+ years6 ounce equivalents
6 ounce equivalents5 ounce equivalents
Men19-30 years31-50 years51+ years
8 ounce equivalents7 ounce equivalents
6 ounce equivalents*Half of all grains should be whole grains Recommendations from
www.Choosemyplate.gov
Slide61 ounce equivalent
(
www.choosemyplate.gov
)
1 slice bread
1 cup ready to eat cereal
½ cup cooked rice/pasta/cereal
Slide7Grain Meal Pattern Requirements
www.ctahr.hawaii.edu/new/hccnp/preschools.htm
Slide8Grains & Breads Serving Size Chart for Young Children
Specifies recommended portion sizes of commonly served crackers and other grains for children 3-5 years old.
https://
www.ctahr.hawaii.edu/new/hccnp/preschools.htm
- scroll down to “Meal Planning” section
Slide9Creditable Grains
Grains that are WHOLE grain or ENRICHED
Oatmeal
Rice (brown, enriched white, wild)
Quinoa
*
Grains & Breads made from 1whole grain flour or
2enriched flour, 3bran, 4germ:BreadsCerealsCrackersMuffins
Noodles, PastaTortillas*1st three grain ingredients
*Bran & germ are credited the same as enriched or whole grain meal or flourCACFP memo #01-2018:
www.fns.usda.gov/cacfp/policy
Slide10Whole Grain Kernel
Germ:
healthy fats, minerals, B vitamins, some protein
Bran:
fiber, B vitamins, antioxidants
Endosperm:
Carbohydrates, protein
https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain
Slide11Whole Grains
Refined Grains
Enriched Grains
Has
all 3 parts of the
seed
: (1) bran, (2) germ
& (
3) endosperm Can be cracked, crushed or flaked, but it must still have all 3 parts of the seed in the same proportions
as they exist in the intact grain
Grains which have been milled to remove the bran & germ Finer texture
& longer shelf life than whole grainsLacks dietary fiber, iron &
many B vitamins
Refined grains that have the B vitamins (thiamin, riboflavin, niacin, folic acid) & iron added
Ex: Whole wheat flour
Wheat flourEnriched
wheat flour
Slide12Ingredients for Oat Nut Bread
:
Unbleached enriched wheat flour [flour, malted barley flour, reduced iron, niacin, thiamin mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic acid], water, oats, sugar, brown sugar, yeast, wheat gluten, hazelnuts, salt, soybean oil, preservatives (calcium propionate,
sorbic
acid), datem, calcium sulfate, soy lecithin, nuts (walnuts, almonds), soy, whey (milk).
Creditable?
YES!
Slide13Ingredients Organic Animal Crackers:
organic wheat flour, organic cane sugar, organic palm oil, organic cane invert syrup, organic
degermed
corn flour, organic sunflower oil, baking soda, organic vanilla extract, salt, soy lecithin, cream of tartar, natural flavor, organic spice.
Creditable?
NO!
Slide14Whole Grain Rich (WGR)
1 serving of grain must be WGR per day
Example 1: School serves B, L, PM snack
Breakfast
Cereal
Lunch
RicePM snackCrackers
*Cereal OR Rice OR Crackers must be WGCACFP memo 01-2018: www.fns.usda.gov/cacfp/policy
Slide15Example 2
School serves
AM snack
AM Snack
Hummus &
Chips
AM SnackMilk & Fruit
Example 3 School serves
AM snack*Chips must be WG
*No WG required
Slide16Whole Grain Rich (WGR)
WGR foods include those made with:
CACFP memo #01-2018:
www.fns.usda.gov/cacfp/policy
100% whole grain ingredients
At least 50% whole grain ingredients with majority of remaining grains as creditable grains
Slide171
st
way
to determine WGR
foods
“WHOLE WHEAT”
Food is labeled “whole wheat” “whole wheat bread/rolls/buns” “entire wheat rolls/buns”
Products are 100% whole wheat.IF they contain any refined grains, it is an insignificant amount. NOT the same as: “whole grain
,” “made w/whole grains,” made w/whole wheat,” contains whole grains”
CACFP memo #01-2018: www.fns.usda.gov/cacfp/policy
Slide182
nd
way
to determine WGR
foods
FDA Health Claim
Product has 1 of the FDA approved whole grain health claims on its package:“Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat, and cholesterol may reduce the risk of heart disease and some cancers.” “Diets
rich in whole grain foods and other plant foods, and low in saturated fat and cholesterol, may help reduce the risk of heart disease.” *Foods with these health claims have at least 51% of total ingredients by weight as whole grain ingredients.
CACFP memo #01-2018: www.fns.usda.gov/cacfp/policy
Slide193
rd
way to determine WGR foods
RTE Cereal
Those with:
Must
have ≤ 6 grams of sugar per 1 ounce (28 gram) serving A WG ingredient as the 1st ingredient (or 2nd
after water) Fortified with: IRON (reduced iron, ferrous sulfate)THIAMIN (thiamin mononitrate, thiamin hydrochloride, vitamin B1)
RIBOFLAVIN (vitamin B2)NIACIN (niacinamide)
CACFP memo #01-2018: www.fns.usda.gov/cacfp/policy
Slide20Cereal Sugar Limit
≤ 6 grams sugar per ounce
Method 1
Method 2
Calculate sugar per ounce by looking at the nutrition label
Use Women, Infants, and Children (WIC) approved breakfast cereal list
CACFP Meal Pattern Requirements Training – Participant’s Workbook,
pg
87
Method 3
Use chart
Slide21Method 1 –
Sugar
in Cereal
WIC Food List
Hawaii WIC (Women, Infants & Children) Approved Food List
http://health.hawaii.gov/wic/foodlist
/ Page 14-15 All cereal products listed have 6 grams of sugar or less per 1 ounce serving.
Slide22Method 2: Sugar in Cereal
Calculate
Obtain the following from the product label:
Weight of 1 serving (grams) of cereal
Amount of sugar (grams) in 1 serving
Divide
# grams of sugar # grams of 1 serving
If the answer is ≤ 0.212, then the cereal meets the sugar limitIf the answer is > 0.212, then the cereal exceeds the sugar limit
Slide23Sugar:
3 grams per
30 gram serving
3
÷30 =
0.10
0.10
< 0.212
This cereal meets the sugar limit
Slide24Method 3: Sugar in Cereal
Use USDA Team Nutrition chart
www.fns.usda.gov/tn/cacfp-meal-pattern-training-tools
Slide253
rd
way to determine WGR foods
RTE Cereal
Those with:
Must
have ≤ 6 grams of sugar per 1 ounce (28 gram) serving A WG ingredient as the 1st ingredient (or 2nd
after water) Fortified with: IRON (reduced iron, ferrous sulfate)THIAMIN (thiamin mononitrate, thiamin hydrochloride, vitamin B1)
RIBOFLAVIN (vitamin B2)NIACIN (niacinamide)
CACFP memo #01-2018: www.fns.usda.gov/cacfp/policy
Slide26Slide27Whole Grains?
Each person will be given a “grain”
Determine whether your grain is a “whole grain” or not
If your grain is a “whole grain” – stand in the “
whole grain
” corner
If your grain is NOT a whole grain – stand in the “NOT whole grain” corner
Consult with each other to double check your answersReview
Slide28Examples of WG Ingredients
Amaranth
Teff
Brown rice
Triticale
Buckwheat
Wheatberries
(whole wheat kernel)
Bulgur (cracked wheat)
Whole barley (hulled, hull-less)
Groats (oat kernel)Whole corn
MilletWhole rye
Oatmeal (steel cut, instant, rolled)Whole
wheatPopcorn*
Whole white wheat Quinoa
Wild rice
Sorghum
Adapted from the Dietary Guidelines for Americans, 2010; page 75*Potential choking hazard for young children; non-creditable grain
Slide294
th
way
to determine WGR
foods
Ingredients List
1st ingredient in product ingredient list is a whole grain ingredient (or 2nd after water)Next 2 grain ingredients are creditable: whole grainenriched grain
BrangermNote - Any ingredient listed after “contains 2% or less of…” - disregard
CACFP memo #01-2018: www.fns.usda.gov/cacfp/policy
Slide30Ingredients Honey & Oat Bran Bread:
water, coarse whole wheat flour, enriched flour, vital wheat gluten, oat flour, whole grain oats, brown sugar, dry honey (honey,
wheat starch, corn syrup, soy flour), oat bran, soybean oil, yeast, salt, dough conditioners, calcium propionate (mold inhibitor), yeast nutrient (calcium sulfate, ammonium sulfate), soy lecithin.
WGR?
YES!
Slide31Ingredients Graham Cracker
:
unbleached enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), graham flour (whole grain wheat flour), sugar, soybean oil, molasses, honey, leavening (baking soda and/or calcium phosphate), salt, cinnamon, soy lecithin, dextrose, natural flavor.
WGR?
NO!
Slide325
th
way
to determine WGR
foods
Proper DocumentationDocumentation demonstrates that whole grains are the primary grain ingredient by weight.
Standardized RecipeProduct Formulation StatementExample: if a whole grain ingredient is
not first, but there are multiple whole grain ingredients in the product
CACFP memo #01-2018: www.fns.usda.gov/cacfp/policy
Slide33Ingredients Multigrain Chip:
Corn, vegetable oil (corn, canola and/or sunflower oil), whole brown rice flour, whole buckwheat flour, sugar, toasted
corn germ, salt and oregano extract (antioxidant).
WGR?
MAYBE!
Slide34Whole Grain Council Stamps
100% stamp
ALL
of grain is whole grain
16 grams whole grain/
serv
50%+ stamp
At least half of grain is whole grain
At least 8 grams whole grain/
serv
Basic stampLess than half of grain is whole grainAt least 8 grams whole grain/serv
https://wholegrainscouncil.org/whole-grain-stamp
Slide35How Much Whole Grains?
3 servings or 48 grams of whole grains/day
OR
Slide36WHOLE GRAIN
RELAY RACE
Split into teams.
Each team will be given a set of grain food labels.
As a team, decide whether each food is:
“WHOLE GRAIN RICH” or “NOT WHOLE GRAIN RICH”Put them in the corresponding folder.
Team that finishes first with the most correct responses wins.
Slide37Wheat
Bulgur
– wheat that is cooked, dried & broken into smaller pieces
Durum
– used to make pasta, couscous
Einkorn – most ancient form of wheat
Emmer or Farro – originated Central MediterraneanKhorosan or Kamut brand – type of durum, organic wheat
Red – most commonly grown variety in USSpelt – used widely before industrialized varietiesWhite
Slide38Whole White Wheat
“albino wheat”
Bran is lighter in color and milder in flavor
Developed/Cross- bred in 1970-80s
Entered retail markets 1990s
Slide39Ancient Grains
No official definition
“Grains that are largely unchanged over the last several hundred years” – Whole Grains Council
Includes:
Wheat: einkorn, emmer/
farro
, spelt Heirloom varieties: blue corn, red/black riceOthers: sorghum, teff, millet, quinoa, amaranthFound in: cereal, cracker, pizza, etc.
Slide40Amaranth
Native to Peru
Major crop for Aztecs
Leaves of plant can substitute for spinach
Protein is high quality compared to other grains
Enjoying amaranth:
PoppedPorridgeBaked goodsUse lots of water when cooking
Slide41Barley
Originated 10,000 years ago
Most in US is “pearled” which is not WG
Look for WG “Hulled” or “
Hulless
” barley
High in fiber – found all throughout seedEnjoying barley: In soups/stews, saladsBaked goodsMalt – make beer, whiskey
PilafBread
Porridge
Slide42Millet
Grown in India, Africa and China
Vary in color: white, gray, yellow, red, brown
Provides variety of minerals, vitamins
Enjoying millet:
Roti (Indian flatbread)
PorridgeBeer Birdseed “Pop” like corn Add to soups, stews
Slide43Quinoa
Botanically related to beets, chard & spinach
Over 120 varieties – most common include ivory, red and black
Sacred to Incas in the Andes
Leaves can substitute for spinach
Good source of high quality protein
Enjoying quinoa: Rinse/rub w/water before cookingSalads, soups, baked goods, side dish
Slide44Rye
Tolerates poor soil, cold temperatures
Important food in Scandinavia, E. Europe
Used to make bread (pumpernickel) – more dense/compact than wheat
Bred with wheat
TriticaleEnjoying rye: Bread (pumpernickel) – denseCook as cerealAlcohol – whiskey, beer, vodka
Slide45Sprouted Grains
No regulated definition
Grains that have just begun to sprout – enzymes in seed start to transform starch of endosperm to simpler molecules that are easily digested by the growing plant.
Proponents suggest
They are more easily digested
Increases the amount & bioavailability of some vitamins and minerals
Slide46Shopping for Whole Grains
Natural Food Stores
Check the “sell by” date
Shop from stores with high product turnover
Should smell faintly sweet or have no aroma
Do not buy those with musty or oily scents
On-line or Mail-order Buy only what you need
Slide47Tips for Storing Whole Grains
Date packages
Air-tight containers
Cool, dry, dark place
Warm environments:
Refrigerator or freezerWhole Grains Council WG Storage Chart
https://wholegrainscouncil.org/recipes/cooking-whole-grains/storing-whole-grains
Slide48Enjoying Whole Grains
Team Nutrition’s “Recipes
for Healthy
Kids”
Homes:
www.fns.usda.gov/tn/recipes-healthy-kids-cookbook-homes
Centers: www.fns.usda.gov/tn/recipes-healthy-kids-cookbook-child-care-centers Whole Grains Council – recipeshttps://wholegrainscouncil.org/recipes
Slide49Getting Kids Excited about Grains
Whole Grains Council
“Whole Grain Train”
song
https://
wholegrainscouncil.org/resources/whole-grain-train-song
Slide50Resource: Michigan Team Nutrition Preschool Booklist
https
://
healthymeals.fns.usda.gov/sites/default/files/uploads/Michigan%20Team%20Nutrition%20Preschool%20Booklist.pdf
Slide51Resource: “More Than Mud Pies”
Breads & Grains
Pasta Possibilities
Start the Day with Breakfast
Pancakes
Splendid Sandwiches
Totally TortillaRice Around the World & Here at HomeQuick & Crunchy Trail Mix http://nfsmi.org/ResourceOverview.aspx?ID=247
Slide52Tips to Get Kids Excited about Grains
Slowly introduce more whole grain options
Taste-test
Send the message home
www.choosemyplate.gov/myplate-tip-sheets
“Choosing whole-grain foods”
“Make half your grains whole grains”
Slide53Set a goal for more Whole Grains
Team Nutrition’s “Nutrition & Wellness Tips for Young Children” – Build a Healthy Plate with Whole Grains
www.fns.usda.gov/tn/nutrition-and-wellness-tips-young-children-provider-handbook-child-and-adult-care-food-program
Slide54In review
Make
half
your grains “whole”
Choose
creditable grains for your school or center
Enjoy a variety of grainsGet your children & families excited about whole grains
Slide55Resources
Whole Grains Council:
https://wholegrainscouncil.org
/
USDA Meal Pattern Requirements:
www.fns.usda.gov/cacfp/meals-and-snacks
Nutrition Education for Wellness: www.ctahr.hawaii.edu/NEW/
Slide56Hawaii Child Care Nutrition Program
1955 East-West Road #306
Honolulu, HI 96822
Phone: (808) 956-4124
Email:
hccnp@hawaii.edu
Website: www.ctahr.hawaii.edu/new/hccnp