WIC says Make Half Your Grains Whole Wheat

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					                  WIC says:
                  Make Half Your Grains Whole Wheat!

Participants will be able to plan for the transition of whole grains into their family diet, know the
benefits of whole grains and can identify the whole grains available from WIC.

Use a facilitated discussion format in discussing whole grains as part of daily nutrition

Materials Needed:
      Nutrition Fact Sheet – “Whole Grain Made Easy” (
      3-4 samples of whole and refined grains
      Recipes for preparing whole grains

      Introduce yourself and the class session
      Why is it important to eat whole grain foods?
      What are whole grain foods?
      How have you incorporated whole grains in your family’s diet?

Why should we eat whole grains?

      Half the grains we eat should be whole grains. It is an important part of a healthy
           o Make simple switches: to eat more whole grains, substitute a whole grain product
                for a refined product – such as eating whole-wheat bread instead of white bread or

              brown rice instead of white rice. It is important to make these substitutions to
              have a healthy lifestyle
          o Whole grains can be healthy snacks: popcorn, a whole grain, can be a healthy
              snack with little or no added salt and butter
          o Save some time: Freeze leftover cooked brown rice, bulgur or barley. Heat and
              serve it later as a quick side dish
          o Mix it up with whole grains: Use whole grains in mixed dishes, such as barley in
              vegetable soup or stews and bulgur wheat in casseroles or stir-fries. Then, you
              don’t need that added dinner roll!
          o Try whole-wheat versions: For a change, try brown rice or whole-wheat pasta.
              Try brown rice stuffing in baked green peppers or tomatoes, and whole-wheat
              macaroni in macaroni and cheese
          o Bake up some whole-grain goodness: Experiment by substituting whole-wheat or
              oat flour for up to half of the flour in pancake, waffle, muffin, or other flour-based
              recipes. They may need a bit more leavening.
          o Be a good role model for children: Set a good example for children by eating
              whole grains with meals or as snacks
          o Read food ingredients: Teach older children to read the ingredient list on cereals
              or snack food packages and choose those with whole grains at the top of the list
      Whole grains help us control weight, decrease risk of heart disease, protect against some
       cancers and other diseases, and keep our digestive system running smoothly

What is a grain?

      The grain group includes foods like breads, cereals, oatmeal, grits, rice, tortillas, pasta,
       crackers, etc...
      Some common whole grains are: brown rice, wild rice, whole wheat breads, buns, rolls,
       oatmeal, whole grain cereal, corn tortillas, whole grain tortillas, whole wheat pasta,
       whole grain crackers, popcorn

Identifying whole grain foods…

      The food package contains several clues to help identify whole grain products. These
       include the ingredient list and the use of the whole grain health claim or a whole grain
      Look for whole grain as the first ingredient in the ingredient list to determine whether the
       product is whole grain. There may be several sources of whole grains in one food. The
       first ingredient will represent the primary ingredient in the product but if the second, third
       and fourth ingredient are whole grain, the product could still be an important source of
       whole grain.
      “Made with wheat, made with whole grain or made with whole wheat” – This means the
       product contains some whole grain, but refined, processed flour is probably the first
       ingredient. The label should say “Whole Grain”
      Wheat flour – this means that the only grain in the product is wheat. The food may not
       contain whole grain wheat, however.
      Multigrain – This means the product contains more than one kind of grain. However, the
       food may not contain whole grains
      Whole Grain Guaranteed – Watch out for children’s cereals that advertise “Whole Grain
       Guaranteed” These cereals have some whole grain but are usually high in sugar, or they
       have a small amount of whole grains and are primarily made from refined ingredients.
       Look for cereal that is whole grain with the highest percentage daily value of dietary fiber
       and low in sugar.
      Color is not an indication of a whole grain product. Bread can be brown because of other
       added ingredients.

How to add whole grains into my family’s daily eating habits:

      Talk to your family about using more whole grains in your diet

      Make sandwiches with whole wheat bread

      Use whole wheat tortillas or wraps for quesadillas and tacos

      Try a whole wheat pita pocket instead of a white tortilla

      When making a stir fry, use brown rice
      Eat oatmeal for breakfast
      Snack on popcorn (without added butter) or low fat pop-corn
      Serve hamburgers on whole wheat buns
      Make a healthy snack using whole wheat crackers and cheese or flavored cream cheese
      Choose whole grains cereals
      Make snack mixes using whole grain cereals
      Try mixing half whole wheat pasta with standard white noodles to get your kids use to
       the change

      What was most useful about today’s topic on whole grains?

      What tips could you give to other WIC moms or family members who might be hesitant to
       change to whole grains?
      Remember to affirm all clients for participating and sharing their good ideas

What You Need To Know:
      Grains are divided into 2 groups:
           o Whole grains - contain the entire grain kernel
           o Refined grains – the outside of the grain has been removed, taking away the
               nutrients and fiber. Some vitamins are added back in but the fiber is not put back
               into these grains
      Grains have 3 parts: the fiber rich bran, the starchy endosperm and the heart healthy
      Whole grains keep all three parts, even after they are milled into flour and made into
       breads and cereals
      Eating whole grains may reduce your risk of:
           o High blood pressure
           o High cholesterol
           o Type 2 diabetes
           o Some types of cancers
      Whole grains give your body energy
      Why fiber foods are so good for your health – Dietary fiber is best known for its ability to
       prevent or relive constipation. But fiber can provide other health benefits as well, as
       lowering your risk of diabetes and heart disease
      Diets high in plant foods, i.e. fruits, vegetables, legumes, and whole-grain cereals, are
       associated with a lower occurrence of coronary heart disease and cancers of the lung,
       colon, esophagus and stomach

Daily Recommendations:
Children                2-3 years old             3oz equivalents          1 ½ oz
                        4-8 years old             4-5oz equivalents        2- 2 ½ oz
Women                   19-30 years old           6oz equivalents          3oz
                        31-50 years old           6oz equivalents          3oz
                        51 + years old            5oz equivalents          3oz
Men                     19-30 years old           8oz equivalents          4oz
                        31-50 years old           7oz equivalents          3 ½ oz
                        51 + years old            6oz equivalents          3oz

Is What You Read What You Get?
Words you may see on packages                       Is this a whole grain?

       Whole grain (name of grain)

       Whole wheat

       Whole (other grain)                         YES – contains all parts of the grain, so you’re
                                                    getting all the nutrients of the whole grain
       Stone-ground whole (grain)

       Brown Rice

       Oats, oatmeal (including old-fashioned
        oatmeal, instant oatmeal)

       Wheat berries

       Wheat flour

       Semolina

       Durum wheat                                 MAYBE – these words are accurate
                                                    descriptions of the package contents, but
       Organic flour                               because some parts of the grain MAY be
                                                    missing, you are likely missing the benefits of
       Multigrain (may describe several whole
                                                    whole grains
        grains or several refined grains or a mix
        of both)

       Make with whole grain or made with
        whole wheat

       Enriched flour

       Degerminated (on corn meal)                 NO – these words never describe whole grain

       Bran

       Wheat germ


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