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Whole grains and food labels
Abby & Alyssa, KSC Dietetic Interns
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Today
1. Distinguish between whole grains and refined grains by reading food labels
2. Understand the recommended serving sizes of whole grains3. Identify the whole grain terms on a food label
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True or False?
Let’s test your whole grain knowledge from last week!
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Let’s Review!
● Whole grains vs. refined grains
● Parts of a whole grain● Briefly review nutrients in
whole grains
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How do whole grains become processed?
-steel cut oats to instant oats-corn kernels to cornmeal
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How do whole grains become processed?
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Whole grains and food labels
● Ingredientso Cannot be identified by coloro Whole grain ingredient should be listed
FIRST
● Fibero 3g/serving=good source o 5g/serving=excellent source
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Video
https://www.youtube.com/watch?v=1sh6AxfOucE
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Can you spot the key words?
● “Whole wheat flour”
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Can you spot the key words?
● “brown rice flour”● “whole grain
yellow corn”
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Words you may see on packages What they mean
Whole grain [name of grain]Whole wheatwhole [other grain]Stone ground whole [grain] Brown riceOats, oatmeal WheatberriesCorn
YES→ contain all parts of the grain, so you’re getting all the nutrients of the whole grain
Enriched flourDegerminated (on corn meal)BranWheat germWheat flour
No→ these words never describe whole grains
Identifying a whole grain
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Now it’s YOUR turn!
With the worksheet provided, work in your groups to investigate your food label
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How many whole grains do I need every day?
Make at least half of your grains whole grains!● Teen girls
o 6 servings/day of grainso At least 3 servings should be whole grains
● Teen boyso 8 servings/day of grainso At least 4 servings should be whole grains
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What is a serving of whole grains?
● ½ cup of cooked rice, oatmeal or hot cereal, or pasta
● 1 slice of bread● 1 small muffin (1 oz)● 1 cup of ready-to-eat cereal
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Video
https://www.youtube.com/watch?v=-MQvUUgmhZc
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Let’s try a snack!
● Food safety review
● Whole wheat breakfast snack: apple muffins!
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What are some whole grains that you might like?o Brown rice
o Whole wheat pasta
o Popcorn
o Whole wheat tortillas
o Corn tortillas
o Quinoa
o Whole wheat bread/bagels/crackers
o Whole wheat pizza dough- can make this at home or buy it!
o Whole grain cereal