Meet the Grain Group School Nutrition and Fitness满足粮食群体学校的营养和健身.pptVIP

* Tips for Using MyPyramid Meet the Grain Group * Grains are good for you! Eating foods rich in fiber, such as whole grains, provides several health benefits: ? Reduces the risk of heart disease ? Decreases the incidence of constipation ? Helps with weight management * MyPyramid Recommendations: Grains Eat six “1 ounce-equivalents” of grain products daily (for a 2,000 calorie diet): Make at least half of grains whole grain The rest of your grains should come from enriched or whole grain products. * Definition: 1 ounce equivalent In the grains food group, a “1 ounce-equivalent” is the amount of a food counted as equal to a 1 ounce slice of bread. Equivalents include: 1 slice bread ? cup cooked pasta, rice or cereal 1 cup ready-to-eat cereal 1 “mini” bagel ? English muffin 1 small (2-?” diameter) muffin 3 cups popcorn 1 small (6”) flour or  corn tortilla * Definition: Whole grains Whole grain foods are made from the entire grain seed (usually called the kernel) which consists of: Bran Germ Endosperm If the kernel has been cracked, crushed, or flaked, it must retain nearly the same relative proportions of bran, germ, and endosperm as the original grain to be called whole grain. * Gains with whole grains Refined grains have been milled — the bran and germ are removed. This process also removes much of the B vitamins, iron, and dietary fiber. Graphic from /cic_text/food/grain/train.pdf Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber isn’t added back to most enriched grains. * Examples of whole grains Whole wheat Whole oats/oatmeal Whole grain corn Popcorn Brown wild rice Whole rye Whole grain barley Buckwheat Tritacale Bulgur Millet Quinoa Sorghum * Label reading and whole grains Choose foods with a whole grain ingredient listed first on the label’s ingredient list. Ingredients are