Download My Plate Grains - davis.k12.ut.us

MyPlate is part of an inititative to help
consumers make better food choices.
MyPlate is designed to remind Americans
to eat healthfully; it is not intended to
change consumer behavior alone.
MyPlate illustrates the five food groups
using a familiar mealtime visual, a place
setting.
The Anatomy of a Grain
Bran –
The outer layer. It
contains B-vitamins,
Iron, Protein, and
Fiber
Endosperm –
Composed mostly of
Carbohydrates and
some protein. What is
left when the grain is
refined
Germ –
Contains the future
plant. The main
nutrients are Thiamin,
Riboflavin, and Niacin
(B-vitamins)
Key Consumer Message:
•
•
•
Make at least half your grains whole!!
The orange section of the USDA’s MyPlate represents the grain food
group
Any food made from wheat, rice, oats, cornmeal, barley or another
cereal grain. Examples include breads, pasta, tortillas, oatmeal, grits
and breakfast cereals.
Divided into 2 subgroups
• Whole grains: contain the entire grain kernel (bran, germ,
endosperm
• Examples: whole-wheat flour, bulgur (cracked wheat),
oatmeal, whole cornmeal, brown rice
• Refined grains: have been milled, a process that removes the
bran and germ
• This is done to give grains a finer texture and improve shelf
life, but also removes dietary fiber, iron, and some B
vitamins (nutrient content is reduced by 25-90%)
• Examples: white flour, degermed cornmeal, white bread,
white rice, white pasta
Key Consumer Message:
•
Make at least half your grains whole!!
Whole Grain consumption is associated with reduced risk of some
chronic diseases
• Bowel disorders, cancer, strokes, heart disease, high cholesterol,
type 2 diabetes
Servings recommended per day
(14-18 year olds):
Girls - 6 oz total / 3 oz whole
Boys – 8 oz total / 4 oz whole
•
Main Nutrients from “group”: Important sources of many nutrients, including:
•
Dietary Fiber –important for bowel function, helps reduce constipation, provides
a feeling of fullness, and whole grains in particular may help reduce blood
cholesterol levels and may lower risk of heart disease, obesity, and type 2
diabetes
•
Several B vitamins (thiamin, riboflavin, niacin, and folate - helps the body form
red blood cells.) - they help the body release energy from protein, fat, and
carbohydrates. B vitamins are also essential for a healthy nervous system.
•
Minerals (Iron -Iron is used to carry oxygen in the blood. Many teenage girls and
women in their childbearing years have iron-deficiency anemia. They should
eat foods high in heme-iron (meats) or eat other iron containing foods along
with foods rich in vitamin C, which can improve absorption of non-heme iron.
Magnesium -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.
Key Consumer Message:
Make at least half your grains whole!!
• Serving Size Examples: (copy at least 3)
• In general these are considered to be 1 ounce (oz) servings:
• 1 slice of bread
• 1 cup of ready-to-eat cereal
• 1 cup of cooked rice, cooked pasta, or cooked cereal
• 1 “mini” bagel
• 5-7 crackers
• 1 pancake
• 1 small tortilla (6” in diameter)
Refrigerator Bread Dough
1 ½ Tsp. dry yeast
½ c. warm water
1/3 c. sugar
¾ tsp. salt
1/3 c. shortening
1 egg
¼ c. instant potato flakes
(mixed with ½ cup warm water)
3 ½ to 4 C. flour
Dissolve the yeast in warm water. Stir in the sugar and let sit until it is bubbly.
Add salt, shortening, eggs, mashed potatoes, and 2 cups of flour. Beat until
smooth. Mix enough of the remaining flour to make the dough easy to
handle. Turn the dough onto a lightly floured board. Knead until smooth and
elastic, about 5 min. Place dough in a greased gallon zip lock bag, making
sure the air is out. Refrigerate at least 8 hrs.