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					                             Make Whole Grains Your
                             Main Grains
                             A decade or so ago when the dietary guidelines and the Food Guide
                             Pyramid were developed, grains were chosen as the base of the
                             pyramid. This is because at least 50 percent of our total calories
                             should come from complex carbohydrates, which are found mostly
                             in grains. Most grain foods are loaded with fiber, vitamins and
                             minerals, and useful plant compounds called phytochemicals. They
                             also contain protein and are low in fat.

                             Grains are especially good for older people who may have trouble
Older Oconto County Adults

                             getting all the nutrients they need.

                             Think "Whole"
 Nutrition Information for

                             Whole-grain varieties of foods such as bread, cereal, pasta and rice
                             contain the entire edible part of any grain. Whole grains consist of:

                             •   The outer bran layer, which is rich in B vitamins and fiber.
                             •   The inner endosperm, which contains most of the protein and
                                 carbohydrate but only small amounts of vitamins and minerals.
                                 (White flour is made from the endosperm.
                             •   The germ, which has B vitamins, trace minerals, and some

                             No one has pinpointed why whole grains offer extra protection, but it
                             is known that they are much higher in fiber than refined grains, have
                             more in the way of various nutrients, including vitamin E and
                             magnesium, and contain plant compounds that help to stave off
                             chronic diseases. At present, only 5 percent of the grain foods we
                             eat are in whole-grain form.

                             Don't be fooled into thinking a product is made from whole grains
                             because it is brown. The color can come from molasses. The first
                             ingredient on the label must say "whole-grain" or "whole-wheat,” not
                             simply "wheat bread" or "wheat rolls." Fanciful terms on the front of
                             the package like “multi-grain” and “7-grain” don’t insure that the
                             product is truly whole-grain.

                             So Many Grains....
                             Look for the following when choosing whole-grain foods:

                             •   Breakfast Cereal: Look for "whole-grain" on the package. Check
                                 the ingredient list for the word "whole" before these grains: oats,
                                 wheat, rice, corn, and barley.
                             •   Bread: Bread that is called "whole-grain" is not required to be
    100% whole grain. Check the ingredient label to make sure whole-grain flour is used in greater
    quantity than other flours. Whole-grain flour should be the first flour listed.
•   Rice and Pasta: Brown rice is the only whole-grain rice. Most pasta in this country is not whole-
    grain. Ask your grocer to stock a selection of basic whole-grain pastas.

Are You Big on Breakfast?
Research shows people over age 50 are more likely to eat breakfast than young adults are. And
those who start the day with a bowl of fortified cereal tend to consume more fiber and calcium but
less fat than people who have other foods for breakfast. Fortified cereals provide a more
concentrated source of micronutrients than any other food in older adults' diets. Cereal eaters are
also more likely to consume fruit juices.

Whole grain cereals include: Cheerios, Granola or Muesli, Grape-Nuts, Nutri-Grain, Raisin Bran,
Shredded Wheat, Total, Wheaties, Oatmeal, Roman Meal, and Wheatena.

Grains Serving Sizes
A serving equals: One slice of bread, a small muffin, a pancake, ½ bagel, English muffin, or
hamburger bun, ½ cup cooked rice or pasta, ½ cup of cooked cereal or 1 ounce cold cereal.

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Description: Made of whole wheat pasta and rice grains are an important dietary component athletes because they provide a rich food can give carbohydrates, added movement of the body energy.