Whole Grain Goodness

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Whole Grain Goodness

  1. 1. Cristin Stokes, RD, LN MUS Wellness Spring 2014
  2. 2.   Amaranth, quinoa, and millet, oh my! If your whole- grain food choices are limited to wheat bread and brown rice, this class is for you. Come discover some less common (but still delicious!) whole grains that are easy to cook and incorporate into meals, and learn about the benefits of whole grains. Taste samples included. Objectives
  3. 3.   Grain – Seed of a cereal plant cultivated for food  Common in the US food supply:  Wheat, Oats, Rice, Barley  Typically found in grain products  Bread, pasta, tortillas, baked goods  Not so common  Teff, Sorghum, Spelt  See handout What is a whole grain
  4. 4.   Raw grains – Kernel, hull, and stalk  Groats – Hulls removed  Rolled – Steamed and rolled into flakes  Old-fashioned  Quick or instant  Flour - Ground Processing
  5. 5.  What is a whole grain?
  6. 6.   Whole grain = 100% of the original kernel-- bran, endosperm, and germ-- present in the original proportions  Refined = Bran and/or germ removed via milling  Finer texture & longer shelf life  Fiber & vitamins/minerals removed as well  Enriched products Processing
  7. 7.   Read the ingredient list  Look for the word “whole” in the first ingredient  whole or whole grain [name of grain], whole wheat, brown rice, oats or oatmeal  Not a whole grain: enriched flour, wheat germ, bran  Probably not a whole grain: wheat flour, 100% wheat, seven-grain, multigrain, stoneground, multigrain, organic flour, semolina, durum wheat  Don’t rely on fiber content or color Identifying whole grains
  8. 8.  Identifying whole grains
  9. 9.   Nutrients found in whole grains:  Fiber  Protein  B-vitamins  Thiamin, Niacin, Riboflavin, Folate  Minerals  Iron, Magnesium, Selenium  Antioxidants Benefits of whole grains
  10. 10.   Prevention of chronic disease  Strongest research evidence for reduced risk of:  Type 2 Diabetes  Heart disease  Stroke  Obesity/overweight  Growing research evidence for reduced risk of:  Asthma  Colorectal cancer  Hypertension  Periodontal disease Benefits of whole grains
  11. 11.  Recommended whole grain intake • Make at least half your grains whole
  12. 12.   Gluten = a protein found in wheat, rye, and barley that is responsible for the elastic nature of dough  Celiac disease (CD): autoimmune disease that causes damage to the lining of the small intestine when gluten is consumed  Gluten intolerance: sensitivity to gluten, typically presenting with GI symptoms  Bottom line: No need to avoid gluten unless you have CD or are gluten intolerant What about gluten?
  13. 13.   Add whole grains to  Soups  Stews  Salads  Baked goods  Try bringing a whole grain salad for lunch  Batch cook on the weekend  Substitute whole grains in baked goods Incorporating whole grains
  14. 14.   Basic directions: Cook like rice. Combine grain and liquid. Bring to a boil. Simmer until water is absorbed and grain is soft/chewy.  Store grains in airtight containers in a cool, dry pantry  Intact grains: up to 6 months or a year in the freezer  Flours & meals: 1-3 months or 2-6 months in the freezer  Depends on fat content Cooking whole grains
  15. 15.   www.montanamovesandmeals.com  www.wellness.mus.edu  www.facebook.com/MUSWellness  Pinterest  Twitter  @montanameals  @montanamoves Connect with us!
  16. 16.  Questions?

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