Photo:www.healthline.com
1. Grains that are brown.
2. Grains that are not processed.
3. Grains that contain the bran, germ and
endosperm.
4. Grains that are organic or natural.
5. All of the above.
www.wholegrainlife.com
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A whole grain food contains all 3 parts of
the grain.
1. Bran:
Fiber
B Vitamins
Trace Minerals
2. Germ:
B Vitamins
Vitamin E
Trace Minerals
Phytochemicals
3. Endosperm:
Carbohydrate
Some Protein
Some B Vitamins
Whole Grains:
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•
•
•
•
•
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Whole Wheat Flour
Whole Wheat Bread
Whole Wheat Pasta
Oatmeal
Brown Rice
Whole Wheat Cereals
Whole Rye
Wild Rice
Bran, Germ and Endosperm!
Refined Grains:
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•
•
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White Flour
White Bread
Pasta (spaghetti,
macaroni)
White Rice
Cereals (corn flakes)
No Bran and Germ to give
grains a finer texture and
improve their shelf life.
BUT
Fiber, Iron and Vitamins
1. Digestive health.
2. Weight management.
3. Reduced risk of heart disease.
4. Blood sugar lowering.
5. Reduced risk of some cancers.
6. All of the above.
www.wholegrainlife.com
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Whole grains provide all the nutrients of
refined grains and MORE!
Fiber: Cholesterol , Hunger
Heart disease
, Weight gain
Fiber: Increased fecal bulk and decreased
transit time allow less opportunity for fecal
mutagens to interact with the intestinal
epithelium.
Certain cancer
Photo:www.aicr.org
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Antioxidants (Vitamin E ): Protects body
cells from oxidative damage and prevents
carcinogen formation.
Phytochemicals: Protect body cells from
damage (cancer). Many are antioxidants.
Selenium (Se): A cofactor for glutathione
peroxidase, an enzyme that protects
against oxidative tissue damage.
Lung, Prostate and
Colorectal cancers
Photo:www.ers.usda.gov
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Make at least half your grains whole.
Try to eat 3 oz or more of Whole Grains
every day.
1/2 cup
Oat Meal
1/2 cup
Brown Rice or Pasta
1 cup
Ready-to-eat
Whole Grain Cereal
1 slice
Whole Wheat
Bread
Photos: MyPyramid.gov
5 crackers
Whole Wheat
Crackers
100%
Wheat
Multi-Grain
Organic
1. Look for the WHOLE GRAIN symbols on
the front of the package !
Contains at
least 8g whole
grain per
serving.
May contain
some refined
grain.
Contains at
least 16g
whole grain per
serving.
All its grain
ingredients
are whole
grains.
The Whole Grain Stamp is a voluntary industry program.
2. Check the ingredient list !
Ingredients:
Pick the foods
with the word
"Whole" as the
first ingredient…
Whole Wheat, Raisons,
Wheat Bran, Sugar, Salt,
Malt Flavoring.
Brown Rice, Bulgur, Graham Flour,
Oatmeal and Wild Rice are also
“Whole Grains”.
Instead of
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Cereals not made with
Whole Grain
White or Wheat Bread
Regular Pasta
White Rice
Regular Crackers
Chips or Pretzels
Choose
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Cereal made with
Whole Grain
Whole Grain Bread
Whole Wheat Pasta
Brown or Wild Rice
Whole Grain Crackers
Popcorn
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Whole grain has many benefits.
Eat at least 3 servings of whole
grain foods every day.
Substitute the whole grain
products for refined grain
products.
Check the whole grain stamp
and read the ingredient list.