Kids Kitchen Whole Grains

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                  Kids Kitchen: Whole Grains
                     Brittany York, undergraduate assistant, Family Nutrition Program


  Get Smart About Fiber
   on Your Food Labels                                                                              Made With                                                100%
Fiber is very important to everyone’s diet. It                                                     Whole Grains                                            Whole Grains
helps keep the digestive system healthy. Fiber                                              • contains some whole                                   • has only whole grains
also helps you feel full longer. It can hold off                                              grains                                                • lists whole grain as
hunger for longer than junk foods or other                                                  • lists a whole grain                                     the 1st ingredient on
foods that are low in fiber. This is great                                                    somewhere on the                                        the food label
because you don’t have to eat as many empty                                                   food label                                            • provides a full
calories (junk food) to feel full.                                                          • provides at least half                                  serving or more of
                                                                                              a serving of whole                                      whole grain in each
Usually, fiber is easy to find – whether it is in a                                           grain in each serving                                   serving of food
whole-grain product or not. To make sure you                                                  of food
know how much fiber you are eating, check                                                   • has 51% or more
out the food label. Choose foods that have at                                                 whole grain by
least 3 grams of fiber per serving.                                                           weight



Types of Whole Grains
                        Wild rice                                                                                                                                          Barley
                                                                                                                                  Oatmeal




                                                                Whole Wheat


                                                         Brown rice

                                                                                                                                                                 Popcorn
                                                               Whole rye




                       Corn
                                                                                                     Whole cornmeal


                                                                                www.ext.vt.edu
                                       Produced by Communications and Marketing, College of Agriculture and Life Sciences,
                                                     Virginia Polytechnic Institute and State University, 2010
                              Virginia Cooperative Extension programs and employment are open to all, regardless of race, color, national origin, sex, religion,
                              age, disability, political beliefs, sexual orientation, or marital or family status. An equal opportunity/affirmative action employer.
                              Issued in furtherance of Cooperative Extension work, Virginia Polytechnic Institute and State University, Virginia State University,
                              and the U.S. Department of Agriculture cooperating. Alan L. Grant, Dean, College of Agriculture and Life Sciences, and Interim
                              Director, Virginia Cooperative Extension, Virginia Tech, Blacksburg; Wondi Mersie, Interim Administrator, 1890 Extension
                                                                                Program, Virginia State, Petersburg.
What Doesn’t Belong?
We are trying to make sure that we include fiber from whole grains whenever we can. But some of these foods are
not whole grains or don’t have much fiber. Can you circle the foods that do not contain whole grains?




           BONUS: Can you name which whole grains are in the foods you did not circle?

                             Reviewer: Stephanie K. Goodwin, RD, FNP graduate assistant
   Reviewed by Kathy Hosig, Ph.D., MPH, RD, associate professor, Edward Via Virginia College of Osteopathic Medicine
Sources: United States Dietary Guidelines (USDA);www.health.gov/DietaryGuidelines/
Whole Grains Council; http://www.wholegrainscouncil.org/
HealthCouncil.com “Whole Grains Guide.” http://www.healthcastle.com/whole-grains.shtml
American Dietetic Association (ADA); http://eatright.org/ada/files/Barley.pdf
This publication was partially funded by USDA’s Supplemental Nutrition Assistance Program (SNAP). The Supplemental Nutrition Assistance Program provides nutrition assistance
to people with low incomes. It can help you buy nutritious foods for a better diet. To find out more, contact your local county or city Department of Social Services (phone listed under city/
county government). For help finding a local number, call toll-free: 1-800-552-3431 (M-F 8:15-5:00, except holidays). By calling your local DSS office, you can get other useful information
about services.
In accordance with Federal law and U.S. Department of Agriculture (USDA) policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, religious
creed, age, disability, or political beliefs.
To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue SW, Washington, DC 20250-9410 or call, toll free, (800) 795-3272 (voice) or
(202) 720-6382 (TDD). USDA is an equal opportunity provider and employer.
This publication was partially funded by the Expanded Food Nutrition Education Program, USDA, CSREES.
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