(Laura)
Intro/Climate Set
Explain what a dietetic intern is and presentation climate
1
Tegan Objectives:
By the end of this presentation, clients will be able to:
1. Describe the difference between whole grains and refined grains
2. Identify 3 whole grain foods
3. Explain 2 health benefits of consuming whole grains
4. List 3 ways to incorporate more whole grains in the diet
2
(Both) Icebreaker:
Hand out *Which grain is which?* and plate with grains
Have grains numbered on a plate and a list of their names on a sheet of paper.
The group will guess what the various grains are called.
3
(Laura) What is a whole grain?
a Grains are seeds that usually come from grass-like plants. For a grain to be a whole
grain, it much have the entire seed of the plant - including the bran, endosperm, and
germ. (Visual aid on flip chart)
b Bran
i Protects the seed; the outer shell
ii Contains fiber, B vitamins, and some minerals (magnesium, phosphorus,
iron, zinc, selenium)
c Endosperm
i Provides energy for the body
ii Starchy middle
iii Contains carbs, protein, and small amount of vitamins and minerals
d Germ
i Nourishment for the seed
ii Has B vitamins, Vitamin E, and minerals (magnesium, phosphorus, iron,
zinc)
iii Contains antioxidants, which support the body and immune system to
protect us against harmful toxins that can cause damage to cells in our body
iv Contains powerful nutrients derived from plants called phytochemicals,
which can protect us from diseases
4
(Tegan) What is a refined grain?
a Refining process:
i Cleaning: Air is used to remove dust, chaff, and stones/foreign objects
ii Conditioning: Moisture is added to the grain to ease separation of the
endosperm from the outer layer
iii Grinding/Milling: Whole grain kernel is passed through steel rollers that
turns it into a meal
*This process results in whole wheat flour
iv Separating: Grain meal is passed over sieves, which separates the
endosperm from the bran and germ. The bran and germ, which contain 90%
of the beneficial compounds, are entirely removed. The starchy, energy
dense endosperm is left.
v Refined/end result is a white, nutritionally inadequate food removed of
beneficial compounds
5
(Laura) What is enriched white flour?
i Enrichment of white flour is the process of adding back nutrients that have
been lost during processing. B vitamins (including folic acid) and iron
(mineral) are added back to the processed flour. Magnesium, zinc, and many
other beneficial nutrients are not added back in the enrichment process
6
(Both) Label Reading Activity
a Identifying the Whole Grain Council Stamp
i Pass out different food labels
ii Ask: Who has a whole grain? Why do you think that?
iii Ask: Who does not have a whole grain? Why do you think that?
iv Whole Grain Council stamps on FLIPCHART*
v The Whole Grains Council has developed an official packaging called the
WHOLE GRAIN STAMP to help consumers identify real whole grain products.
Gradually, the stamp is being placed on more products to make it easier for
consumers to identify whole grains.
1 The 100% whole grain stamp means that the product has at least 16
g of whole grains.
2 The regular whole grain stamp means that the product has 8 g of
whole grains and may have refined grains as well
a Look for the whole grain stamp on the product. Try to get 3
servings of 100% or 6 servings of regular whole grain
stamped foods to get the daily recommended amount
b Have the group look for the words “whole” or “100% whole
wheat” on the ingredient list to identify a whole grain
product
i Ex. whole wheat, stoneground whole wheat/grain,
brown rice, oats, oatmeal, barley, quinoa, buckwheat,
wheat berries
c Have the group look for the order of the ingredients; whole
or “100% whole should be first or second on the list
d Look at the fiber content; > 3 g is a GOOD source of fiber
3 Look at advertising; don’t be deceived by “made with whole grains”
4
5
7
Just because a bread is dark does not mean it is whole grain - some
manufacturers add coloring to make breads look whole grain, even
though they are not
Although fiber and whole grains are both beneficial to our health,
they are not interchangeable. Simply looking at the amount of fiber
on the label does not indicate whole grains were used to make the
product
(Tegan) What are the benefits of eating whole grains?
a Short term:
i Provides energy
1 Remember, the endosperm is the part that provides energy
ii Provides ALL the nutrients from the grain
1 Vitamins, minerals, antioxidants, phytochemicals
2 B vitamins are healthy for skin, hair, and eyes
3 Enhances immune system and nervous system
iii Fiber provided in whole grains helps to prevent sugar rush and crash, and
keeps the stomach fuller longer
iv Iron helps to carry oxygen through the blood and increase energy
b Long term:
i Prevents obesity, diabetes, heart disease
ii Lowers cholesterol
iii Magnesium in the bran/germ works with calcium to strengthen bones
iv Helps with weight management
v Decreases risk of diverticulosis
1 Diverticulosis: painful outpouchings in the colon, where food may
get caught and infection can occur
2 10 % of Americans between 40-60 years have diverticulosis
3 >50% of American >60 years have it
c Vitamins and Minerals in whole grains:
i Vitamins: thiamin, riboflavin, niacin, and folate - assist with metabolism –
they help the body release energy from protein, fat, and carbohydrates. B
vitamins are also essential for a healthy nervous system. Folate - helps
with DNA synthesis and and repair so it prevents neural tube defects and
spina bifida by promoting proper cell growth and tissue formation.
d Minerals: iron, magnesium and selenium - Iron is used to carry oxygen in the
blood. Many teenage girls and women in their childbearing years have irondeficiency anemia. Magnesium is a mineral used in building bones and releasing
energy from muscles. Selenium protects cells from oxidation. It is also important
for a healthy immune system.
*Instant recess*
8
(Laura) What is fiber?
a Many of the benefits we’ve discussed are because of fiber in whole grain products.
Fiber includes ALL parts of plant food. Fruits, vegetables, and grains all contain fiber.
Since fiber cannot be broken down, or digested in the digestive tract there are
multiple benefits our body gains from them. There are 2 different types of fiber,
soluble and insoluble. Most whole grain products have both soluble and insoluble
fiber.
b Soluble
i Soluble fiber attracts water and turns into a gel-like substance as it moves
through the digestive tract, which slows digestion.
1 Because it slows the digestion process, soluble fiber can control
blood sugar levels. The carbohydrates and sugar that are digested
move slower through the digestive tract.
2 Soluble fiber can also attach/cling to cholesterol and move it out of
the body, thereby reducing cholesterol levels
3 Examples of soluble fiber: oats, barley
c Insoluble
i Insoluble fiber does not dissolve in water. Instead, it soaks up some water to
add bulk to stool. Insoluble fiber helps to pass food more quickly through the
intestines and prevents constipation.
1 Ex: wheat, bran
9
(Tegan) Recommendations
a Whole grains: The Dietary Guidelines for Americans of 2010 recommends making
half of all your grains as 100% whole grain foods. More is better! Try to replace
refined grain products with whole grain, or at least enriched products whenever
possible. About 1/4 of your plate should be grains, and although it may vary
depending on your calorie needs, the general recommendation is 6 servings of
grains per day. It is important to check labels to see how big a serving size is. A good
rule: 1 slice of bread, one small bowl of cereal, a fistful of rice, or pasta.
b Fiber: 25 g for women, 35 g for men. It is a lot easier to meet these
recommendations when you eat 100% whole grain products!
10 (Laura) Menu activity – Identify ways to make a daily intake include more whole
grains/fiber than refined grains
Hand out Karen’s sample menu and have them work in teams and make any changes
to increase whole grain consumption. Share.
11 How do we get more whole grains and fiber in our diet?
a Write their ideas on flipchart
i Switch to whole wheat/ whole grain versions of wrap, bread, pasta, bagels,
cereal, rice; try to start your morning with oatmeal; use whole wheat flour
when baking; snack on popcorn; add quinoa, barley, brown rice to salad.
12 (Both) Jeopardy
a What are whole grains?
100: Name the 3 parts of a kernel of a grain.
Bran, endosperm, germ
200: What part of the grain is left in a refined grain?
Endosperm
300: Give 3 examples of whole grains
corn, whole wheat, brown rice, quinoa, barley, oats
400: What is enriched white flour?
Process of adding back nutrients that have been lost during processing.
B vitamins and iron are added back to the processed/refined flour.
b Health benefits of whole grains
100: Name 3 benefits of consuming whole grains
Vitamins, minerals, phytochemicals, antioxidants, prevents diseases,
provides energy, healthy for skin, eyes and hair, keeps us full longer, lowers cholesterol,
helps with weight management, strengthens, bones, enhances immune function and
nervous system
200: Name a disease or condition that whole grains can prevent
Diabetes, heart disease, cancer, obesity
300: What do we get from whole grains that makes us feel full?
Fiber
400: Which type of fiber can slow digestion, lower blood sugar, and cling to
cholesterol?
Soluble fiber
c Identifying whole grains
100: How can you identify a whole grain?
Ingredients list, whole grain council seal
200: What are 2 reasons why a bread could be dark brown in color?
1. It contains whole wheat 2. It has brown coloring and it not whole grain
300: Which bread has more fiber, whole wheat bread or 100% wheat bread?
Whole wheat bread
400: Name a word you would see on the ingredient list to indicate it is whole grain
whole grain, whole wheat, oats, barley, brown rice
d Recommendations
100: Name 2 ways to incorporate more whole grains in your diet
switch to whole grain products, add to salad, snack on popcorn, etc
200: How much fiber should an average woman get each day?
25 g/day
300: It is recommended that ___ your grains be whole grain
1/2
400: How much of your plate should be grains?
1/4
13 Call to Action: Make half of your grains whole grain!