Whole Grains Education
What Is a Whole Grain?
The Whole Story
Whole grains are the entire seed of a plant where nothing has been added or taken away. Parts of a whole grain:
Bran: The outside layer of a whole grain. This protective coat is full of fiber
Endosperm: The starchy middle part of a whole grain that has lots of carbohydrates and a little protein. It is the food the seed uses to grow into a new plant.
Germ: The most inner part of a whole grain that will sprout into a new plant. It is full of healthy fats and minerals.
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When all three parts are processed together and added into foods they contain a lot of nutrients that can help prevent different types of cancer, control weight gain and keep you "regular"
Whole Grains
Any grain eaten whole or added to food that has all three parts (bran, endosperm and germ) still attached.
Examples: Brown Rice, Oats, Whole Wheat
Refined Grains
A grain that has been processed to remove one or more of its three parts. When a grain is refined it loses some of its health benefits.
Examples: White Flour, White Rice, Grits
Enriched Grains
A refined grain in which the vitamins and minerals are added back to after it is processed.
Examples: Enriched Breakfast Cereal, Wonder Bread
Whole Grains and the Prepared Meals Program
Child and Adult Care Food Program (CACFP) Guidelines
These are laws that FareStart must follow saying what a healthy meal is. All grains that are served in prepared meals that are delivered to schools, nursing homes and homeless shelters must be made with whole grains. Each meal we prepare should have one serving of whole grains. Foods need to meet the "rule of three" which means that the first ingredient must be a whole grain and the next two ingredients must be whole or enriched grains. The reason for this is to introduce people to healthier foods who may not have the chance to try them in their everyday lives.
Looking for Whole Grains on Food Labels
The Whole Truth
The first thing to look at on a product to figure out if it is a whole grain is the ingredient list. Ingredients on food labels are listed from the biggest amount to the smallest amount. The first ingredient should contain the word "whole" or "whole grains". There are many different types of grains that can be listed and meet the law. Do not rely on the name of a product or labels saying it is whole grain, always look at the ingredients first!
Cooking with Whole Grains
A Whole New Way of Thinking
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Tips & Tricks*:
Swap white flour for whole wheat flour in recipes
Most whole grains need more water and longer cooking times
Add heartier grains like barley, quinoa, and bulgur, to salads for extra texture
Think outside the box! Experiment with new grains, start slowly-adding more as you become more comfortable with them
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*Click on the link below for whole grain recipes
Whole Grains Kitchen Cheat Sheet
Wholey Sheet!
Want more whole grains info?
This sheet is formatted to be printed, cut out, and transferred into your kitchen notebook so that you can have quick access to whole grains info at any time. Just click on the link below and crop the picture to fit your needs.
