Grains and Whole Grains Overview
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Whole Grain Foods are foods made from all of the grain seed (so it is called 'whole'). Refined Grain Foods do not use all the Grain seed, some of the most nutritious parts are taken out (for example the bran). This means, for example, that whole grain bread (or whole meal bread) is healthier than white bread because it has more vitamins, minerals and fiber. Which help you grow and develop healthily.
Whole grain foods tend to release sugar into your system more slowly meaning you are more likely to maintain a healthy BMI if you eat these as part of a balanced diet. As a recommendation try and eat at least 50% of your Grains as Whole Grains. Also, make sure you drink lots of healthy fluids (water and milk are the best) to avoid constipation.
Whole Grains (healthiest option, make these half of your total Grains)
- Wheat and buckwheat
- Brown rice
- Hulled/De-hulled Barley
To eat the above go for whole wheat pasta, oats, whole wheat bread etc.
These are made out of whole grains but with the bran and germ removed (much of the goodness!). Examples of refined grains are white pasta, white bread, white rice, white flour etc.
Are children typically eating enough whole grains?
In general, sadly, the answer is no. So try to make sure you're one of those who is eating the recommended amounts! If you are interested in knowing what these amounts are, you can try this link
What can I do to increase my intake?
Experiment! Just try different whole grain foods. Don't be afraid to mix breakfast cereals (some bran with some of your normal cereal) and try to gradually increase the amount of bran. Also switch to whole wheat / whole meal bread or at least have half and half to begin with. Freshly baked whole wheat bread is delicious! Also try the mixing trick with white and brown rice or pasta.
In conclusion, Whole Grains are rich in fiber, protein, vitamins and minerals. Make sure 50% of your Grains are Whole Grains as part of your balanced diet!
This is a great printable coloring-in page which gives a great insight into the grains food group. Why not color it in....Read More
In this activity of 'Count the Grain Foods for toddlers, you get to combine basic maths and learn about Grain....Read More
This printout combines basic writing skills and helps you to learn about Grain Foods....Read More
In this activity, there is a coloring sheet which shows certain foodstuffs in the....Read More
In this activity, there is a 'coloring sheet' for you to color in showing items in the Grains food group. So you can have fun whilst....Read More
Did you ever wonder how bread is made? Use this resource to learn how the farmer plays a vital role in getting bread to your table. You can learn how seeds and flour can be used for bread and wheat can be used for cereals. There are 5 videos to watch ('Farming',....Read More
The Bell Institute (General Mills) has an online Quiz to test your understanding of whole grains. Grag and drop the real whole grain foods onto the 'Grains' part of your plate. Watch....Read More
This printed worksheet focuses on the grains food group and has pictures of some foods from grains (e.g. bread, popcorn, pasta etc.). There are some....Read More
In this activity, you can print and then make your own grains-related bookmarks. Use them to keep track of your reading place....Read More
This activity allows you to print then color in your own bookmarks with a grains-related....Read More
These worksheets are 'Achievement Certificates' for making healthy whole grain choices! Award yourself a certificate as a reward for eating....Read More
In this activity, you can print out and cut out some flash cards related to grains. Then use them to play flash card games so you learn some of the foods which....Read More
Print out this colorful worksheet and then see if you can locate all of the Grains Foods in order to give you a....Read More
In this printable sheet activity, you are able to do some 'matching' and fun coloring. This great combination helps you to learn some....Read More
In this activity, you can learn how to grow wheat. There are a number of slides for you to look at. See how the rain, the seeds and the sun contribute to making wheat. Rearrange the pictures into the correct order on the slider. Then add the....Read More
Try this fun quiz testing your knowledge of how breads are made! You are asked various quiz questions about making breads and it finishes up with you having to match 8 breads with their pictures (pitta, burger bun, baguette, white loaf,....Read More
This printable sheet will show you how to estimate serving sizes for grains. You can use common everyday items to compare the portion size to (e.g. a CD case,....Read More