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GRAIN GROUP
GRAINS
GRAINS are the edible seeds of certain grasses.
CEREAL is the common name for grains.
Carbohydrates 45-65%
Protein10-30%
Fat 25-35%
Grains
Fruits
Vegetables
Meat
Beans
Dairy
Nuts
The Wheat Kernel A.__ENDOSPERM___Largest part of the kernel, plant’s food
supply
Provides:
Starch (Complex Carb)
ProteinB. __GERM/Embryo___Seed that grows into a new plant
Provides:
Unsaturated Fatty Acids
“B” and “E” Vitamins
Iron, Zinc
Other Trace Minerals
Proteins
C. __Bran___Edible outer layer of
the kernel
Provides:
*Fiber (cellulose)
Vitamins
Minerals
Protein
2. Some grains are covered with an inedible outer coat called the hull which is removed after harvesting.
WATER SOLUBLE VITAMINS IN GRAINS
• B3 Niacin eggs, meats, liver, whole-grain breads and cerealsNeeded for energy-producing reactions in cells present in all
body tissuesPrevents pellagra, acne, nervous disorders, metabolizes
carbohydrates, fats, proteins into energy
• B 6 Pyridoxine lean meats, leafy green vegetables, whole-grain cerealsNeeded for formation of red blood cells, certain proteins, and use
of fats during metabolismPrevents premenstrual symptoms and anemia, controls
irritability, tremors, and convulsions
• B5 Pantothenic Acid liver, kidneys, whole-grain breads and cereal, nuts, eggs, dark green vegetables, green beansNeeded for metabolism of carbohydrates, proteins, fats, and
formation of hormones and nerve regulating substance
• B 1 Thiamin whole grain or enriched bread and cereals, yeast, liver, pork, fish, lean meats, poultry, milk
• needed to help convert food to energy by promoting proper use of sugarsprevents beriberi, lifts depression, relieves hyperactivity, decreases fatigue
• B 2 Riboflavin milk, whole-grain breads and cereals, liver, lean meats, eggs, leafy green vegetables
• needed to help body use carbohydrates, proteins, fats—particularly to release energy to cells for growth, healthy skin, proper eye functionPregnant women need riboflavin to reduce the risk of cleft lip & cleft palate in fetus
FAT SOLUBLE VITAMINS IN GRAINS
E vegetable oils, whole-grain cereals needed for normal red blood cells,
muscles and tissues. Protects fat from abnormal breakdown in body tissues
Minerals in grain products
• Iron carries oxygen to all body cells
• Chromium helps regulate blood sugar levels (helps prevent and treat diabetes)
• Copper helps body assimilate iron and form healthy bones
• Phosphorus helps in production of energy and activator of B vitamin complex
• Potassium works with sodium to normalize flow of body fluids
• Magnesium needed for all body functions
• Manganese blood sugar regulation, health of tendons and bones
• Selenium fights free radicals (destructive cells that may be precursors to cancer)
• Zinc blood sugar, brain, blood, kidneys, nerves, bones, hair, skin, nails, appetite, sense of smell and taste, reproductive organs
Grain products to eat anytime
• Whole grain breads and cereals
• Brown rice
• Pasta
Grain products to eat sometimes
• Muffins
• Waffles, pancakes
• Bagels
• Rolls
• Heavily sweetened cereals
• Granola cereals
Grain products to eat less oftenadded fat & sugar(simple CHO)
• Croissants White bread • Doughnuts• Danish pastries• Bread stuffing from mix• Crepes
Principle Whole grain products common grains in North America include
Wheat Rye
Corn Barley
Rice Buckwheat
Oats Millett
Use for the Principle Grains• Wheat - flour, cereals, pasta• Corn - vegetable, cereals, grits, and hominy• Rice - cereals, rice• Oats - cereals, an ingredients in baked products and
in some desserts – The cereals made from oats are usually made of the whole
grain with only the outer husk removed. Because of this process, oat cereals are rich in nutrients.
• Rye, Barley, and Buckwheat - are used for flour • Millet - salad sprouts, cereal, flour, bird seed
Whole grains or berries Complete kernel minus the hull. They cook slowly and are chewy
Processed into other forms or used in side dishes, cereals, soups, and stews
Pearled grains Whole grain with bran layer removed. Fast cooking and tender texture
Processed into other forms or used in side dishes, cereals, soups, and stews
Grits, cracked grains, or steel cut grains
Grains cut into small pieces to speed cooking. Grits are steamed and soaked, germ has been removed
Cereals, side dishes, and baking
Flakes or rolled grains Grains that have been steamed, flattened between rollers, and flaked
Hot cereals, cookies, breads, soups, and casseroles
Meal Gritty, ground, whole grains. Stone-ground meal has been ground between stones
Hot cereals and breads
Bran Outer layer of grain. Rich in fiber
Cereals; baked goods; topping for fruits and desserts
Germ The seed of the kernel. Rich in nutrients
Breads; cereals
Flour Grain ground to a fine powder Baked goods; thickener
GRAIN CLASSIFICATION
• Breakfast cereals• Pastas• Flour• Rice
Wheat is known as the staff of life• When a product claims that it is “Whole Wheat” or
“Whole Grain”, it must use the entire wheat kernel, or all three parts.
• Since products like white bread and rice, use only the endosperm, which is the least beneficial part of the wheat kernel, they are not as healthy of a grain choice.
• Enriched: some of the nutrients that were lost in processing are added back into the product.
• Fortified: 10% more of the Daily Value for the nutrient is being added.
Principles of Grain cookery• Goal is to avoid lumps—two method to separate cereal
granule.– Cereals may be added slowly to rapidly boiling water while stirring.– Fine cereals may be mixed with a small amount of cold water
before they are stirred into boiling water.
• Several things happen with starch is cooked:– the starch absorbs water– with heat and an excess of water, starch swells enormously– with continued heating, starch becomes translucent– thickness develops
Type of Rice Description
A. Conventional RiceShorter than long grain rice. When
cooked, it is moist and tender.
B. Long Grain Rice 4-5 times longer than the width. After cooked, it will be dry, light, and fluffy.
TYPES OF RICE
C. Short Grain Rice Short, plump and almost round. Cooked grains are soft and cling together. Chopsticks
D. Brown Rice *Has the most fiber! Whole grain form. Chewy texture and “nut-like” flavor. Rich in vitamins, minerals and fiber.
E. Pre-Cooked/Instant Rice It has been completely cooked and then dehydrated. The process reduces time
required for cooking.
To cook rice:A. Double the amount of water for the rice.
- Use about 2 CUPS of water for every 1 cup of rice.
B. Bring the water to a boil.C. Add rice and stir.D. Cover and reduce heat to a simmer for 20-25
minutes.E. The rice should be tender but firm, and no water
should be visible.- If some water remains, continue cooking with the lid off.
Rice Yield: Rice triples as it cooks 1 cup uncooked rice will make 3 cups cooked rice (3:1 ratio)
PASTA
PASTA
Pasta Facts
• Usually low cost entrees to purchase and to make.
• Store pasta in a tightly covered container at room temperature
• Al Dente = “Firm to the tooth”– Pasta’s test for doneness
4. To cook pasta:A. Fill a large pot 2/3’s full with water.
- About 1 QUART of water for every 4 ounces of dry pasta.
B. Bring water to a boil and add pasta.C. Continue boiling uncovered and stir frequently.D. Cook pasta to al dente stage (pasta remains firm to
the bite) about 10-12 minutes.E. Drain pasta in a colander.
5. Pasta Yield: Doubles as it cooks.
1 cup uncooked pasta will make 2 cups cooked pasta (2:1 ratio)