whole carbohydrates whole vs. refined grains. topic: whole vs. refined grains objectives: identify...
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Whole Carbohydrates
Whole vs. Refined Grains
Topic: Whole vs. Refined Grains
Objectives:• Identify whole carbohydrates in your diet
• Identify the physical differences between a whole and refined grain.
Do Now:• Try and identify the 6 foods at the back of the room.
What do these foods have in common?
What are Carbohydrates?
1. Carbohydrates come from the plant-based foods that you eat.
2. Carbohydrates are the main source of energy for the body.
3. You can either use carbohydrates right away for your energy needs or your body can convert them into fat to use later.
4. There are three types of carbohydrates -- sugars, starches and fiber
What plant-based foods are high in carbohydrates?
Whole Grains• Wheat• Corn• Barley• Rice• Oats
Foods made from grains:• Breads• Cereals• Pasta
Starchy vegetables • potatoes • sweet potato• Squash• peas
Legumes • Beans• Lentils
Fruits and vegetables
Refined white flour and sugar• Soda • Syrups • Jams • Cakes • Cookies • Candy• Processed food
Identify the whole carbohydrates . . .
What plant-based foods are high in carbohydrates?
• Circle the foods that are processed
• Underline the foods high in carbohydrates that you eat often
Mystery Food??
Could you identify the 6 foods at the front of the room?
#1 WHEAT
#2 Oats
#3 Corn
#4 Barley
#6 Wild Rice
Mystery Food??
What do all these foods have in common?
Whole Grains
1. Bran - Fiber
2. Germ- Vitamins and Minerals- Antioxidants- Healthy Fats
3. Endosperm - Sugar (starch)
What is a Refined Grain?
1. Bran- Fiber
2. Germ- Vitamins and Minerals
- Antioxidants
- Healthy Fats
3. Endosperm - Sugar
What is a Refined Grain?Whole Grain
1. Bran
2. Germ
3. Endosperm
Whole Wheat Bread
Refined Grain
1.
2.
3. Endosperm
White Bread
What is a Refined Grain?Whole Grain
1. Bran
2. Germ
3. Endosperm
Brown Rice
Refined Grain
1.
2.
3. Endosperm
White Rice
What is a Refined Grain?Enrichment“Artificially added”
Iron
Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Folic Acid
What is a Refined, Enriched Grain still Missing?
• Fiber
• Healthy Fat
• Antioxidants
• 18 Vitamins and Minerals
Why are Whole Carbohydrates Good for Your Body?
1. Supply the body with glucose
2. Fiber
3. Vitamins and minerals
4. Antioxidants (Help prevent cell damage)
5. Healthy fats
6. Protein
What have you learned?
• What are carbohydrates?• What foods are high in carbohydrates?• What are the three parts of a whole grain and what does
each part contain?• List five whole grains• What is a refined grain?• What does enrichment mean?• What five vitamins and minerals are refined grains
enriched with?
In your notebook, create a chart listing the physical differences between whole grains and refined grains. Each section of the chart will contain a minimum of 3 characteristics.
WHOLE GRAIN REFINED GRAIN
Has all three parts of the grain (Bran, germ, endosperm)
Has all three parts of the grain (Bran, germ, endosperm)
Has one part of the grain ( endosperm)Has one part of the grain ( endosperm)
High in fiber because the bran is intactHigh in fiber because the bran is intact
Low in fiber because the bran has been removed
Low in fiber because the bran has been removed
High in vitamins, mineral, and antioxidants because the germ is intact
High in vitamins, mineral, and antioxidants because the germ is intact
Low in vitamins, minerals, and antioxidants because the germ has been removed
Low in vitamins, minerals, and antioxidants because the germ has been removed
DAY 2
Whole Carbohydrates
Looking at the ingredients of a food to determine if the food is
made from whole wheat.
Topic: Whole Carbohydrates: Looking at ingredients
Objectives:• Identify if a food has whole grain by looking
at the ingredients of a food
• Identify at least 5 ways to incorporate whole carbohydrates into your meals every day.
Do Now: (Next Slide)
In your notebook, create a chart listing the physical differences between whole grains and refined grains. Each section of the chart will contain a minimum of 3 characteristics.
WHOLE GRAIN REFINED GRAIN
Has all three parts of the grain (Bran, germ, endosperm)
Has all three parts of the grain (Bran, germ, endosperm)
Has one part of the grain ( endosperm)Has one part of the grain ( endosperm)
High in fiber because the bran is intactHigh in fiber because the bran is intact
Low in fiber because the bran has been removed
Low in fiber because the bran has been removed
High in vitamins, mineral, and antioxidants because the germ is intact
High in vitamins, mineral, and antioxidants because the germ is intact
Low in vitamins, minerals, and antioxidants because the germ has been removed
Low in vitamins, minerals, and antioxidants because the germ has been removed
Foods Made From Whole Wheat
Whole Wheat Bread
- Sliced bread
- Wraps
- Tortillas
- English muffins
- Pita
Whole Wheat Crackers
Whole Wheat Pasta
Whole Wheat Cereal
Cereals
WHOLE GRAIN- Cheerios - Granola- Grape-Nuts- Raisin bran - Shredded wheat - Total - Wheaties- Kashi - Oatmeal
REFINED GRAIN- Corn flakes- Frosted flakes- Corn pops
- Rice Krispies- Special K
Reading a Food Label
Whole Grain:
Whole Wheat Bread
Refined:
White Bread
Reading a Food Label
Whole Grain:
Whole Wheat Bread
Ingredients:
Water, Malt, Vital Wheat Gluten, Yeast, Cold Pressed Corn Oil, Sea Salt, Cultured Wheat Flour, Vinegar, Lecithin.
Whole Wheat Flour
Reading a Food LabelINGREDIENTS:
[Flour, Barley Malt, Ferrous Sulfate (Iron) B Vitamins (Niacin, Thiamine Mononitrate (B1), Riboflavin (B2), Folic Acid)] Water, Sweetener (High Fructose Corn Syrup or Sugar), Yeast.
Refined: White Bread
Enriched Wheat Flour
Understanding Terms
• What does it really mean when a product says “whole grain” or “multi grain?”
Eat Whole Grains Everyday!
1.Eat whole wheat bread instead of white bread.
Eat Whole Grains Everyday!
2. Eat whole wheat crackers instead of refined wheat crackers.
Eat Whole Grains Everyday!
3. Eat whole wheat cereals or oatmeal instead of refined cereals. Look for cereals with higher than 3 grams of fiber/serving.
Eat Whole Grains Everyday!
4. Choose products with “whole wheat flour” instead of “enriched wheat flour.”
Eat Whole Grains Everyday!
5. MOST IMPORTANT! Choose corn, brown rice, potatoes, sweet potatoes, peas, beans, and other whole carbohydrates when possible.
HW
1. Short quiz on whole carbohydrates next class
2. Menu: Underline all fruits and vegetables in GREEN and whole carbohydrates in ORANGE.
3. Reflection
Reflection #7: Eating Whole Carbohydrates
Your reflections should include answers to the following
questions:
1. Do you think it will be hard for you to incorporate whole carbohydrates into your meal? Yes or no and why?
2. Out of the five ways to incorporate whole carbohydrates into your meals, choose at least two that you think would be easiest for you to follow.
- Tell me why you think you could follow these two suggestions. - State at least two specific whole carbohydrates that you would eat and which meal you would eat them with (breakfast,
lunch, snack, or dinner).
DUE FRIDAY!!!
• You reflection journals are do Friday! There should be a total of seven reflections.
• If you received an effort grade lower than 4 you have the opportunity to add more to your reflection or to re-write it.
Whole Carbohydrates
POPCORN!
Cooking with a whole grain: CORN
Topic: Whole Carbohydrates: Cooking with a Whole Grain
Objectives:• Using class notes and what they learned in
class to complete a worksheet assessment about whole and refined grains
• Cook with a whole grain
Popcorn Nutrition Facts
In 1/3 cup corn kernels:
- How many calories?
- How many grams of fiber?
Popcorn Recipe
Ingredients:1. 2-3 TBSP of canola oil
2. 1/3 cup popcorn kernels
3. Salt to taste
Popcorn RecipeDirections:
1. Heat 2-3 TBPS of canola oil and two corn kernels in a large, flat, covered pan.
2. After the corn kernels pop, pour 1/3 popcorn into the pan.
3. Shake pot periodically until all the corn kernels pop.
4. Season to taste with salt.
This makes about 2 quarts of popped corn
Homework