3.

03 Grains

Nutritional Information

● Grains are the edible seeds of plants

● Consume on average 6 oz. daily from the grains group (about 4 servings)
● Half of these servings should be whole grains
● Bleached and Unbleached all-purpose flour have the same nutritional value

Nutrients Found in Grains

● Dietary fiber
● Several B Vitamins:
○ Folate
○ Riboflavin
○ Niacin
*Minerals:
*Iron
*Magnesium and selenium

What is a Whole Grain?

● Only the outer cover or hull has been removed
● The entire edible grain kernel is used:bran, germ and endosperm
○ Bran - outer shell, contains fiber and b vitamins
○ Germ - nourishment for the seed (antioxidants, vitamin e, b vitamins)
○ Endosperm - provides energy (carbs and protein)

● Examples:brown rice, bran cereal, whole grain bread, whole wheat flour

What are additional examples of whole grain products?

oats, wheat, rye,rice,corn

Selection
What are dry foods/goods?
Pasta Rice Cereal Unprepared, boxed, bagged Flour Bread

Selection

*convered rice is white rice prepared from brown rice that has been soaked, steamed under
pressure, and then dried and milled
*Converted rice has been parboiled (partially cooked in the hull) to save nutrients
*enriched grains have B Vitamins added after processing to replace those that were lost
*To reduce fat and cholesterol, select noodle products that have omitted the egg yorks
Other grain products that may be purchased are:
*Couscous (staple dish of Middle Eastern and North African countries)

*grits (typically served in the south)

*Polenta (Italian dish using cornmeal, similar to grits)

Storage

*uncooked grains products should be stored in a cool, dry, dark place

*Cooked grain products should be stored in the fridge , tightly covered

*Unused portions of cooked grains may be frozen for later usage

Cooking Rice and Pasta

*Pasta is a simple combination of flour and water

*Cooks more quickly
*Quick-cooking grains are available as convenience foods
*Pasta should be boiled rapidly in a large amount of water

*Cook pasta dente(cooked to still be firm when bitten)

*Rice should be cooked in only the amount of water that can be absorbed

*Pasta comes in a variety of sizes, the thickness of the pasta will determine the cooking time
needed.