© 2009, General Mills, Inc. Go With the WHOLE GRAIN Go with whole grain Indian Health Care Resource Center of Tulsa, Inc

© 2009, General Mills, Inc.

Go With the WHOLE GRAIN

Go with whole grainIndian Health Care Resource Center of Tulsa, Inc.


Overview

• Dietary Guidelines and MyPyramid• Benefits of Whole Grains• Whole Grain Recommendations• Finding Whole Grain Products• Getting into the Whole Grain Habit

2


Dietary Guidelines EmphasizeWhole Grains

Food groups to encourage:•Whole grains: at least 3 ounce equivalents (servings) each day•Fruits and vegetables•Fat-free or low-fat milk products

US Dept of HHS and USDA. Dietary Guidelines for Americans, 2005. 6th edition, Washington, DC: US Government Printing Office 2004

3


A New Food Guide Emerges from the 2005 Dietary Guidelines for Americans

MyPyramid courtesy of US Dept of Agriculture. USDA does not endorse products, services or organizations. 4


MyPyramid “Speaks” to Everyone


One size does

not fit all



42 Year-Old Female; Less than 30 Minutes Activity Most Days of the Week: total calories = 1800 Grains – 6 ounce equivalents

(3 Whole Grain) Vegetables – 2.5 cups Fruit – 1.5 cups Milk – 3 cups Meat & Beans – 5 ounces Oils – 5 tsp Discretionary Calories –

195 calories

6



17 Year-Old Male; 30-60 Minutes Activity Most Days

of the Week: total calories = 2800 Grains – 10 ounce

equivalents (5 Whole Grain) Vegetables – 3.5 cups Fruit – 2.5 cups Milk – 3 cups Meat & Beans – 7 ounces Oils - 8 tsp Discretionary Calories –

425 calories

7



Age/Gender 42 yr old Female 17 yr old Male

Daily Activity Level < 30 min 30-60 min

Calories 1800 2800

Grains/Whole Grain

6 ounce-equivalents/

3 whole grain

10 ounce-equivalents/

5 whole grain

Vegetables 2.5 cups 3.5 cups

Fruit 1.5 cups 2.5 cups

Milk 3 cups 3 cups

Meat/Beans 5 ounces 7 ounces

Oils 5 tsp 8 tsp

Discretionary Calories 195 calories 425 calories

8


Get Your Grains

• Orange band represents grain foods: breads, cereals, rice, pasta

• Grains are an important source of nutrients

• Amount of grains right for you depends on:– Age, Gender, Physical

Activity• Americans are getting

enough grains, overall– Falling short on whole

grain intake



Grains Have a New Name for “Servings”

1 Cup Ready-to-Eat Cereal Made with Whole Grain

1 Slice Bread Made with Whole Grain

1/2 Cup Cooked Brown Rice, Pasta, Oatmeal

5 Crackers Made with Whole Grain

1 Small Waffle

1 Small Muffin Made with Whole Grain (2 ½" diameter)

1 Cup Ready-to-Eat Cereal Made with Whole Grain

1 Slice Bread Made with Whole Grain

1/2 Cup Cooked Brown Rice, Pasta, Oatmeal

5 Crackers Made with Whole Grain

1 Small Waffle

1 Small Muffin Made with Whole Grain (2 ½" diameter)

ServingServing Ounce-EquivalentOunce-Equivalent

10


What Is a Grain?

11


Cereal GrassCereal Grass SeedSeed

Grains are Seeds

12


© General Mills

Parts of a Grain

13


Whole Grain

Refined Grain

All parts milled

Endosperm is milled

Germ & Bran

Milling of Grains

14

Bran

Germ

Endosperm

Endosperm


What’s So Great about Whole Grains?

15


Grains Provide Key Nutrients

Grains Contain Important Nutrients

CarbohydratesB Vitamins Trace Minerals• Iron• Zinc• Copper

16


B Vitamins

TraceMinerals

Carbohydrates

Whole Grains Have Grain Benefits PLUS More

17


B Vitamins

TraceMinerals

Carbohydrates

Magnesium

Phytonutrients

Antioxidants

Plant Stanols and Sterols

Fiber

Whole Grains Have Grain Benefits PLUS More

18


Whole Grain Health Benefits

Reduced risk of disease:

– Heart disease– Some cancers– Diabetes

Digestive healthWeight control

19


Whole Grain Benefits Beyond Fiber

Phytonutrients• Phyto = plant • Nutrients = substances that protect health

20




Antioxidants • Protect cells from damage• “Rust-proofing for the body”

21




Antioxidants • Protect cells from damage• “Rust-proofing for the body”

Plant Stanols and Plant Sterols • Lower blood cholesterol levels by interfering with

its absorption

22


Whole Grain Fiber Facts

Whole Grain Doesn’t Mean High Fiber• Whole grain foods

provide 1-4 grams of fiber per serving

• Contain the whole grain package

High Fiber Doesn’t Mean Whole Grain• Some high-fiber

grain foods are not whole grain

Whole Grain = Fiber

Whole Grain = Fiber

23


© General Mills

The Whole Grain Bonus

24


How Much Whole Grain Do I Need?

25


Make Half Your Grains Whole

If you are a… Grain*(ounce-equivalents)

Whole Grain(ounce-equivalents)

WomanOlder Adult (51+ years)Teenage girlChild (9-13 years)

5-6 3

Teenage boyMan (31-50 years)

7 3.5

Man (19-30 years) 8 4

* The recommended amount of grains is based on calorie needs. Amounts noted are appropriate for individuals who get less than 30 min. of moderate physical activity daily.

26


How Do I Find Whole Grain Products?

27


Will the Whole Grain Please Stand Up?

28


Label-Reading for Whole Grain

Look for “Whole Grain”

as a Leading Ingredient

29


Look for an FDA-Approved Health Claim

30

Diets rich in whole grain foods and other plant

foods, and low in total fat,

saturated fat and cholesterol may reduce the risks of heart disease

and certain cancers.


Whole Grains Council Stamp Program

For products offering a half-serving or more of whole grain. Contains at least 8g whole grain per serving.

For products where ALL of the grain is whole grain. Contains at least 16g whole grain per serving.

Just look for the white check for Whole Grain Guaranteed. The Whole Grain Guarantee from General Mills guarantees that every box of Big G cereal has at least 8 grams (a half serving) of whole grain per serving. At least 48 grams of whole grain is recommended daily.

General Mills Products

Whole Grain Stamps appear courtesy of the Whole Grains Council

Look for Whole Grain Symbols

31


How Can I Get Into the Whole Grain Habit?

32


NatureNature ScienceScience++Whole GrainWhole Grain

Vitamin & Mineral

Fortification

Vitamin & Mineral

Fortification

Convenienceand Health

Convenienceand Health==

Whole Grain Cereal Solution

33


Whole Grain TipsMake Easy Substitutions

Choose… Instead Of…

Cereal Made with Whole GrainCereal Made without Whole

Grain

Whole Wheat Bread White or “Wheat” Bread

Brown Rice White Rice

Crackers Made with Whole Grain

Crackers without Whole Grain

Whole Wheat Pasta Regular Pasta

Popcorn Pretzels

34


Whole Grain Tips for “Picky” Eaters

“Sneak” whole grain into everyday foods:•Whole wheat flour or oat flour for up to half the flour in flour-based recipes•Crumbs from whole grain crackers or bread in meatloaf or hamburgers•Rolled oats or crushed, unsweetened cereal made with whole grain as breading •Barley, brown rice or bulgur wheat in soups, stews, casseroles, or stir-fries

35


Whole Grain Tips

Make your snacks whole grain: • Snack on ready-to-eat cereal made with whole grain –

try a handful or have it with milk or yogurt• Enjoy popcorn (easy on the butter and salt) or

pretzels made with whole grain• Mix up some trail mix for an on-the-go snack – with

cereal made with whole grain, dried fruit, and nuts

• Make your own baked whole grain tortilla chips using whole wheat flour tortillas or corn tortillas made with whole grain cornmeal

36


Whole Grains: Get Your Three

• Breakfast: 1 cup cereal made with whole grain = 1 serving

• Lunch: Half sandwich made with whole wheat bread = 1 serving

• Dinner: ½ cup brown rice = 1 serving

37


Summary

• Dietary Guidelines and MyPyramid have specific recommendations for grains– Health benefits– Minimum of 3 whole grains per day

38


Summary


• Look for whole grain foods– Product’s package – whole grain symbols– Whole grain statements– Ingredients label

39


Summary


• Look for whole grain foods– Product’s package – whole grain symbols– Whole grain statements– Ingredients label

• It’s easy to get three whole grains per day

40


Go With the WHOLE GRAIN

Documents

© 2009, General Mills, Inc. Go With the WHOLE GRAIN Go with whole grain Indian Health Care Resource Center of Tulsa, Inc