2/10/16
Grains Group
Grains
Whole Grains
•  Whole Grains: contain the entire grain kernel (bran, germ and
endosperm)
•  Examples: whole wheat flour, cracked wheat, oatmeal,
brown rice
•  Choose 100% whole grain cereals, breads, crackers, rice and
pasta.
•  Check the ingredients list on food packages to find whole grain
foods.
•  Key Consumer Message:
•  Make half your grains whole grains.
Refined Grains
•  Refined Grains: have been milled (a process that removes the
bran and germ). This is done to give grains a finer texture and
improve their shelf life, but it also removes dietary fiber, iron
and many B-Vitamins.
•  Examples: white flour, white rice, spaghetti, pretzels,
crackers, breakfast cereals
•  Most refined grains are enriched. This means certain BVitamins and Iron are added back in after processing.
Carbohydrates
Carbohydrates
•  We get most of our carbohydrates from the GRAINS group.
•  The main function of carbohydrates is to PROVIDE ENERGY.
•  If we eat more carbs than our bodies need for energy, they
get stored as FAT, especially when combined with a high fat
diet.
•  They are found in GRAINS, FRUITS, VEGGIES, LEGUMES,
and SUGAR.
1
2/10/16
Carbohydrates
Simple Sugars
•  Carbohydrates play a vital role in the process of DIGESTION.
•  The three types of carbohydrates are:
a)  SIMPLE CARBS-SUGARS
b)  COMPLEX CARBS-STARCHES
c)  FIBER
•  Sugars are SIMPLE. Starches are COMPLEX.
•  COMPLEX starches are better for you because they…
BREAK DOWN into SIMPLE SUGARS.
Complex Starches
Carbohydrates
•  SIMPLE carbohydrates are quick energy sources, but they
usually do not supply any other nutrients or fiber.
•  COMPLEX carbohydrates often supply energy and other
nutrients and fiber that the body needs. They are the best
carbohydrate choice.
Fiber
•  The average American does not get enough fiber in their diets
Fiber
•  The National Cancer Institute recommends that the average
person gets 20-35 grams of fiber every day.
•  Getting enough fiber in the daily diet can help prevent colon
cancer and diverticulitis.
2
2/10/16
Diverticulitis
Fiber
•  Not getting enough fiber in the diet can cause diverticulitis.
That is when pouches form on the wall of the colon and
become infected.
•  Fiber is important because it attracts WATER to the
INTESTINES and helps move food through your system faster.
•  You have to have WATER along with fiber or it is not as
effective!
•  Fiber only comes from PLANT food sources. You cannot get
fiber from animal food sources
Foods High in Fiber
On a Food Label…
• 
• 
• 
• 
•  Carbohydrates are listed first,
with Dietary Fiber and Sugars
listed below.
•  The more fiber the better!
•  Keep your carbohydrate
amounts lower throughout the
day-only get 100% total.
•  Eat more whole grains (they
contain more fiber.)
Fruits and Vegetables (especially the skins)
Whole Grains
Beans
Bran
Check the Ingredients!
•  If one of the first
ingredients is whole grain
whole wheat flour-it is a
whole grain!
•  If it says enriched flour-it
is a white grain or a
refined grain! NOT a whole
grain EVEN if it says a
wheat bread on the front!
3