GRAINS
AND FIBER
GRAINS, GRAINS,
GLORIOUS GRAINS
Grains are the primary source of
carbohydrates needed to provide
fuel for the body.
THERE ARE THREE PARTS OF
EVERY GRAIN KERNEL
BRAN
The hard, outer coating on the grain
kernel is called the BRAN.
The bran is the part of the grain kernel
that contains the FIBER.
The bran is included in WHOLE
GRAIN products but is missing in
white flour.
GERM
The germ is the embryo of the plant. It
contains all of the NUTRIENTS it needs to
grow a new plant.
 rich source of Vitamin E
 greatest source of B vitamins
 iron and other minerals
The germ is present in whole grain products
but is missing in white flour.
ENDOSPERM
The endosperm is mostly
STARCH with a small amount
of protein.
WHITE FLOUR is made from
only the endosperm.
WHOLE GRAINS OR REFINED GRAINS?
WHOLE GRAINS
WHOLE GRAINS ARE MADE USING ALL
THREE PARTS OF THE GRAIN KERNEL.
WHOLE GRAINS ARE RICH IN BCOMPLEX VITAMINS AND FIBER.
REFINED GRAINS
When grains are refined, or processed, the
germ and the bran are removed. The
result is white flour, a refined grain made
from only the endosperm.
Refined grains are also known as
ENRICHED meaning the vitamins that are
lost during processing are added back in.
To know if a food is a whole
grain product, you must see
the word
“WHOLE” in the ingredient
list.
WHOLE GRAINS ARE A
GOOD
SOURCE OF FIBER.
ENRICHED PRODUCTS
Foods that are not whole grain
will say ENRICHED FLOUR in
the ingredient list.
Products made with enriched
Flour DO NOT contain fiber.
HEALTH BENEFITS OF FIBER
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regulates blood sugar
helps prevent diabetes
keeps you full longer aiding in
weight control
lowers risk of heart disease
aids in digestion, lowering risk of
cancers of the stomach, bowel,
and disgestive system
DAILY FIBER NEEDS
Due to the large amount of processed foods
that many people eat, most Americans get
only about 8-12 grams of fiber daily.
The American Cancer Society recommends
a minimum of 20-35 grams daily.
WHERE DO WE FIND FIBER?
In addition to whole grains, fiber
is present in all
fruits and vegetables.
There is no fiber in foods of animal
origin such as meat, milk,
and cheese.
Tips for adding fiber to your diet
Eat whole grain cereals rather than enriched
(look for “bran” or “fiber” in the name)
Add crushed bran cereal when baking muffins,
cakes, or breads.
Use half whole wheat flour in place of enriched
flour when baking.
Eat fruit for snacks.
Add beans to salads and taco dishes.
Use whole grain pasta and brown rice.
Snack on raw veggies and whole grain
crackers.
CAN YOU PLAN A MENU MEETING
YOUR DAILY FIBER NEEDS?