Transcript Fiber PowerPoint

GRAINS
AND FIBER
GRAINS, GRAINS,
GLORIOUS GRAINS
Grains are the primary source of
carbohydrates needed to provide
fuel for the body.
THERE ARE THREE PARTS OF
EVERY GRAIN KERNEL
BRAN
• The hard, outer coating on the
grain kernel is called the BRAN.
• The bran is the part of the grain
kernel that contains the FIBER.
• The bran is included in WHOLE
GRAIN products but is missing in
white flour.
GERM
The germ is the embryo of the plant.
It contains all of the NUTRIENTS it
needs to grow a new plant.
 rich source of Vitamin E
 greatest source of B
vitamins
 iron and other minerals
The germ is present in whole grain
products but is missing in white
flour.
ENDOSPERM
The endosperm is mostly
STARCH with a small
amount of protein.
WHITE FLOUR is made
from only the
endosperm.
WHOLE GRAINS & REFINED
GRAINS
• Whole grains are made
using all three parts of the
grain kernel.
• Whole grains are rich in b-
complex vitamins and fiber.
REFINED GRAINS
• When grains are refined, or
processed, the germ and the bran
are removed. The result is white
flour, a refined grain made from
only the endosperm.
• Refined grains are also known as
ENRICHED meaning the vitamins
that are lost during processing are
added back in.
To know if a food is a whole
grain product, you must see
the word
“WHOLE” in the ingredient
list.
WHOLE GRAINS ARE A
GOOD
SOURCE OF FIBER.
ENRICHED PRODUCTS
•
Foods that are not whole
grain will say ENRICHED
FLOUR in the ingredient
list.
•
Products made with
enriched flour DO NOT
contain fiber.
HEALTH BENEFITS OF FIBER
•
•
•
regulates blood sugar
helps prevent diabetes
keeps you full longer aiding in
weight control
• lowers risk of heart disease
• aids in digestion.
• lowers risk of cancers of the
stomach, bowel, and digestive
system
DAILY FIBER NEEDS
Due to the large amount of processed foods
that many people eat, most Americans get
only about 8-12 grams of fiber daily.
The American Cancer Society recommends
a minimum of 20-35 grams daily.
WHERE DO WE FIND FIBER?
•
In addition to whole grains, fiber
is present in all fruits and
vegetables.
There is no fiber in foods of animal origin
such as meat, milk,
and cheese.
tips for adding fiber to your diet
• Eat whole grain cereals rather than enriched
(look for “bran” or “fiber” in the name)
• Add crushed bran cereal when baking muffins,
cakes, or breads.
• Use half whole wheat flour in place of enriched
flour when baking.
• Eat fruit for snacks.
• Add beans to salads and taco dishes.
• Use whole grain pasta and brown rice.
• Snack on raw veggies and whole grain crackers.
CAN YOU PLAN A MENU MEETING
YOUR DAILY FIBER NEEDS?