Challenge #16– April 26, 2010

Week Sixteen: April 26, 2010

Challenge:  This Grain, That Grain

We are constantly encouraged to include more whole grains and complex carbohydrates in our diets, and steer clear of the refined white processed flours that stock so many of our grocery store shelves.  The grain that is used to make the most nutritious bread naturally grows as a “whole grain kernel”.  This kernel includes three parts: the bran, which is the outermost layer of the kernel and contains most of the fibre, the germ, which is where the kernel sprouts from and includes a source of oil and Vitamin E, and the endosperm, which is primarily starch, but also contains a protein source, vitamins and minerals.  Many times product manufacturers will list “enriched whole wheat”, or “whole wheat flour” which doesn’t necessarily always include all three parts of the grain.  Therefore, when choosing breads, look at the ingredient list, and look for words including “whole grain flour” or “whole wheat including the bran and germ”.  You can also look at the nutrition facts panel, and choose breads that contain at least 2-3 g of fibre per slice.  Fibre helps to maintain the functioning of most of our body’s organs, helps us to feel fuller longer, and improves our overall digestive health, including the regulation of our bowels.  We, as adults, should aim to incorporate 25-30 g of fibre daily!!

This week I want you to consciously think about all of the whole grain products you eat daily.  Eating Well with Canada’s Food Guide recommends that adults between the ages of 19 and 50, consume 6-8 grain products a day.  NOW, one whole bagel does NOT equal ONE serving of a grain.  In actuality, one bagel (of a NORMAL size) makes up 2 grain servings. 

Additionally, wherever you can, make the switch to whole wheat or whole grain products.  If you buy white bread regularly, I challenge you to pick up a whole wheat loaf to try this week.  If you mainly have white rice, white pasta, or baked potatoes often, choose brown or basmati rice, whole wheat or whole grain pasta, and Yukon Gold, New or Sweet potatoes instead.  The high sugar and fat content of highly processed grain products give us a quick peak of energy once we ingest them, and are then quickly digested and move into our body’s stores, making us feel hungry quicker (lack of fibre that is also in the products).

Write down each day the number of whole grains you eat, keeping the following in mind:

• 1 slice of bread (35 g in weight) = 1 serving
• ½ bagel (45 g in weight) = 1 serving
• ½ C cooked rice, quinoa or bulgur = 1 serving
• ¾ C hot cereal (oatmeal) = 1 serving
• ⅓ C (about 30 g) cold cereal = 1 serving
• ½ C cooked pasta or couscous = 1 serving
• ½ pita or ½ tortilla (35 g) = 1 serving
• ½ English muffin (35 g) = 1 serving
• 1 small pancake (35 g) = 1 serving
• 2 medium rice cakes = 1 serving
• 30 g crackers = 1 serving

Take a look at the Nutrition Facts panel to identify HOW MUCH of one product the facts correspond to (size and weight)!

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php