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)