grains grains are divided into 2 subgroups any food made from: wheat rice oats cornmeal barley...
TRANSCRIPT
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Whole Grains vs.
Refined Grains
By: Ruth Serveli
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Grains
Grains are divided into 2 subgroups
Any food made from: Wheat Rice Oats Cornmeal Barley Etc.
Examples of grains: Bread Pasta Oatmeal Breakfast cereals Tortillas Grits
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Whole Grains
Whole grains contain the entire grain kernel the bran Germ Endosperm.
Examples of whole grains : whole-wheat
flour Bulgur (cracked
wheat) Oatmeal Whole cornmeal Brown rice
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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.
Some examples of refined grains: White flour De-germed
cornmeal White bread White rice
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Whole Grain Nutrition Facts vs. Refined grains nutrition facts
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• Recommended: 6-8 oz
At least half should be WHOLE grain
• 1 oz is equivalent to: Cereal: baseball
Rice/Pasta: light bulb
Bread/Roll: index card or bar of soap
Bagel: hockey puck
Daily Recommended Amount
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Recommended: 6-8 oz
At least half should be whole grain
1 oz is equivalent to: Cereal: baseball
Rice/Pasta: light bulb
Bread/Roll: index card or bar of soap
Bagel: hockey puck
Grains- How Much to Eat?
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Choosemyplate.gov
Reference