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Tips for Using MyPyramidTips for Using MyPyramid

Meet the Grain Group Meet the Grain Group

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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

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MyPyramid Recommendations: Grains

Eat six “1 ounce-equivalents” of grain products daily (for a 2,000 calorie diet):

Make at leastMake at leasthalf of grains half of grains

whole grainwhole grain

The rest of your grains should come from enriched or whole grain products.

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Definition: 1 ounce equivalent

In the grains food groupgrains 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 bread1 slice bread• ½ cup cooked pasta, ½ cup cooked pasta, rice or cerealrice or cereal• 1 cup ready-to-eat cereal1 cup ready-to-eat cereal• 1 “mini” bagel1 “mini” bagel

• ½ English muffin½ English muffin• 1 small (2-½” diameter) 1 small (2-½” diameter) muffinmuffin• 3 cups popcorn3 cups popcorn• 1 small (6”) flour or 1 small (6”) flour or corn tortilla corn tortilla

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Definition: Whole grains Whole grain foods are

made from the entire entire grain seedgrain 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.

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Gains with whole grains Refined grains have been

milled — the bran and germ are removed. the bran and germ are removed. This process also removes much of the This process also removes much of the B vitamins, iron, and dietary fiberB vitamins, iron, and dietary fiber.

Graphic from http://www.pueblo.gsa.gov/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.

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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

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Label reading and whole grains

Choose foods with a whole grain ingredient listed firstfirst on the label’s ingredient list.

Ingredients are listed in descending order of weight (from most to least).

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Which is the whole grain bread?

Whole wheat flour,water, brown sugar …

Wheat flour, water, high fructose corn syrup, molasses, wheat bran …

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Answer: has WHOLE wheat as the first ingredient!

Whole wheat flourWhole wheat flour,water, brown sugar …

Wheat flourWheat flour, water, high fructose corn syrup, molasses, wheat bran …

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Color and whole grains• Color is not an

indication of a whole grain.

• Bread can be brown because of molasses or other added ingredients.

Wheat flourWheat flour, water,

high fructose corn syrup, molasses, wheat bran …

Read the ingredient list to see if grain is a WHOLE grain.

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“Nutrition Facts” label and grains

• Use “Nutrition Facts”label to help choosewhole grain products with a higher % Daily Value (%DV) for fiber.

• The %DV for fiber is a good clue to the amount of whole grain in the product.

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Which grain food is higher in fiber?

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Answer: with 3 grams of fiber!

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Watch wording on grains!

Foods are usually not whole grain products if labeled with these words:

• Multi-grain• Stone-ground• 100% wheat • Cracked wheat• Seven-grain • Bran

While bran provides fiber which is important for health, products with added bran or bran alone are not necessarily whole grain products.

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Calculate recommended amounts of foods for a personalized MyPyramid Plan for YOUR calorie level at MyPyramid.gov

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THEEND

Thanks in part to the University of Nebraska division of Agriculture and Natural Resources in cooperation with the U.S. Department of Agriculture.