choosing grains and grain products
DESCRIPTION
Choosing Grains and Grain Products. FACS Standards 8.5.1, 8.5.2, 8.5.3, 8.5.4, 8.5.5, 8.5.6, 8.5.7 Kowtaluk, Helen and Orphanos Kopan, Alice. Food For Today . McGraw Hill-Glencoe. 2004. What are Grains?. Seeds of plants in grass family - PowerPoint PPT PresentationTRANSCRIPT
CHOOSING GRAINS AND GRAIN PRODUCTS
FACS Standards 8.5.1, 8.5.2, 8.5.3, 8.5.4, 8.5.5, 8.5.6, 8.5.7
Kowtaluk, Helen and Orphanos Kopan, Alice. Food For Today. McGraw Hill-Glencoe. 2004.
WHAT ARE GRAINS?
Seeds of plants in grass family Common North American grains: wheat,
rice, corn, buckwheat, oats, rye, triticale, barley, millet
Every seed composed of 3 parts – germ, bran, endosperm
Germ – tiny embryo that will grow into new plant; B vitamins, vitamin E, iron, zinc, other trace minerals, protein, small amount of saturated fat
Endosperm – food supply for seed’s embryo, made up of proteins, complex carbohydrates, vitamins, and minerals; takes up most of inner part of grain
GRAIN PROCESSING
All grains must be processed before we can consume them
1st step is outer husk removal, exposing the kernel
When whole grain used, product contains most of kernel’s original nutrients
Whole-wheat flour; whole-grain breakfast cereal
Very often, bran and germ removed along with many nutrients
White flour and many breakfast cereals These products are enriched – process
in which lost nutrients are added back to the product to almost original levels
Fortification – process adding 10% or more of the Daily Value for specific nutrients to a product; most products supply 25% of Daily Value of one or more nutrients; some have 100%
BUYING GRAINS & GRAIN PRODUCTS
Keep nutrition in mind Choose whole grains as much as
possible – aim for 3 servings daily Look for low-fat, low in sugar, and low in
sodium Read the label
RICE
Several varieties – long, short, or medium grains
Short grains – almost round; when cooked, moist and will stick together; good choice for creamy dishes and for molded rice rings; or if you want to eat with chopsticks
Medium grains – plump, tender, moist; stick together, but not as much as short grains
Long grains – when cooked, grains are fluffy and stay separated
Brown rice – whole-grain form of rice; only outer, inedible hull removed
White rice – bran and germ removed Converted rice – par-boiled to save
nutrients before the hull is removed
Instant rice – precooked and dehydrated; takes only minutes to prepare
Fiber content of brown rice 3 times higher than white rice
Seed of water grass
OTHER GRAINS
Can be creatively cooked and served as side dishes
Also popular as breakfast cereals and in baked goods
BULGUR Wheat kernels that have been steamed,
dried, and crushed; tender with chewy texture; used in main dishes, salads, and as side dish
Popular use is in tabbouleh, Middle Eastern salad flavored with mint and parsley
CORNMEAL Coarsely ground dried corn; available in
yellow and white; used as a breakfast cereal and in baked goods
COUSCOUS Steamed, cracked endosperm of wheat
kernel; nutty flavor; used as a cereal, in salads, and main dishes, or sweetened for dessert
KASHA Roasted buckwheat, hulled and crushed;
pleasant, nutty flavor; used as a breakfast cereal or side dish
MILLET Small, yellow grain with mild flavor;
staple in Europe, Asia, and northern Africa; used in breads and as a breakfast cereal or side dish
QUINOA (KEEN-WAH) Small, ivory-colored, rice-like grain
cooks faster than rice and excellent source of protein - higher than any other grain; neutral flavor makes it perfect addition to side dishes, soups, meatloaves
TRITICALE (TRIH-TUH-KAY-LEE – RHYMES WITH DAILY) Cross between what and rye, with more
protein than wheat; used in cereals and main dishes, and combined with other grains
READY-TO-EAT AND INSTANT CEREALS
Among the largest selling foods in the U.S. – each year Americans spend close to $1 billion on these products
Can fit into a healthful eating plan Can get a nutritious product at a lower
price without fortification
Wheat germ – pleasant nutty flavor; excellent source of protein, vitamins, minerals, small amount of unsaturated fat; good source of fiber; can be added to yogurt, cereals, and other foods as a nutritional boost and extra crunch
Instant cereals – cooking time shorter than original cereal grains; often sugar and other flavorings have been added
PASTA
Made from flour and water Rolled thin and made into hundreds of
shapes – spaghetti, corkscrews, bow ties, macaroni
Enriched and whole wheat pastas are available
Whole wheat has 3 times as much fiber as traditional, enriched pasta
Some are flavored with carrots, spinach, tomatoes, or other foods
Noodles – made with eggs; can be made without egg yolks, making them lower in fat and cholesterol than regular noodles
BREADS Range from enriched white to whole
wheat and mixed whole grains; come in assorted flavors, shapes, sizes, including individual rolls
Leavened breads made with a leavening ingredient – yeast or baking powder
Read label carefully when buying breadWhole wheat means product made from
whole grainWheat means some part of grain has been
removed or unbleached white flour has been used
Some dark breads have been made with white flour with caramel or molasses added for color
STORING GRAINS AND GRAIN PRODUCTS
Store whole grains and whole-grain products in refrigerator because they will spoil at room temperature because of the oil in them
Refrigerate fresh pasta
Store other uncooked grains and grain products in cool, dry place in tightly covered containers
Store breads at room temperature for short periods of time; otherwise freeze them
Hard crust breads stale faster in the refrigerator