July 5, 2001

Prairie Fare: Are You Going for the Grain?

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

In the Midwest, fields of waving grain are a common sight. Grain is not only a vital part of our economy, but nutritionally, grain products are the base of a healthful diet. In the United States, grains make up about a quarter of the calories we consume. In developing countries, grain foods make up about two-thirds of calorie intake.

Unfortunately grain-based foods sometimes are accused of causing weight gain. While it is true that grain products are rich sources of carbohydrates, extra calories from any source – carbohydrate, fat or protein – can add pounds to your frame if eaten in excess. When you’re building your diet, remember that a foundation with plenty of grain products, particularly whole grain foods, can have major health benefits.

Whole grain foods contain the entire kernel, including the bran, germ and endosperm. Food products that contain at least 51 percent of whole grain ingredients by weight can carry the claim, "Diets rich in whole-grain foods and other plant foods and low in total fat, saturated fat and cholesterol may reduce the risk of heart disease and some cancers." Whole wheat bread, for example, contains fiber that can protect against colon cancer. Cooked oatmeal contains soluble fiber, which has been shown to lower blood cholesterol levels.

Watch the labels, too. Just because a product says it contains "stone ground" wheat or is "multigrain" doesn’t mean it’s a whole grain. Brown color doesn’t mean the product is whole wheat, either, because the color may come from artificial coloring or molasses. Look for "whole wheat" or "whole grain" in the product name. Oats are always whole grain, as is brown rice.

How much do you know about grain-based foods? Take this short quiz to learn your "grain I.Q."

1. What is the name of the process where nutrients that weren’t originally present are added to grain products (example: folic acid added to flour)?
   
   

2. How many total servings from the grain group of the Food Guide Pyramid are recommended for active men and teen boys?

1. 3
2. 6
3. 9
4. 11

3. How many total servings from the grain group of the Food Guide Pyramid are recommended for women, some older adults and young children?

1. 3
2. 6
3. 9
4. 11

4. Which of the following counts as a serving of whole grains?

1. 1 cup brown rice
2. 2 slices whole wheat bread
3. 1 ounce whole grain breakfast cereal
4. 8 whole grain crackers

5. How many servings of whole grain foods should we aim for daily?

1. 1
2. 2
3. 3
4. 4

How did you do? The answers are 1. Fortification; 2. d; 3. b; 4. c; 5. c

Aim for three servings of whole grain foods daily. "Three are key!" A serving of whole grains is 1 slice whole grain bread, 1/2 cup cooked brown rice, 3-4 whole grain crackers or 1 small whole grain waffle or muffin. For more information about whole grain foods and the research behind it, visit the General Mills Web site: http://www.generalmills.com/wholegrain/ 

Here’s a recipe that combines grains and vegetables for a healthy and tasty summer salad.

Pasta Vegetable Salad

Ingredients:
6 ounces uncooked whole wheat pasta
1/2 cucumber, pared and sliced
1 red bell pepper, diced
1/2 cup asparagus, chopped
1/2 cup broccoli florets
1 tomato, diced
1/2 cup green onions, chopped
3 cloves garlic, minced
An 8 ounce bottle zesty Italian dressing

Procedure:
Cook pasta according to package directions. Drain and rinse in cold water to cool. In large salad bowl, combine fresh vegetables, garlic and dressing. Add cooked pasta; toss to mix. Cover. Refrigerate. Makes 8-10 servings. Each serving (1/10 of the recipe) contains 200 calories, 13 grams of fat, 75 percent of the daily recommendation for vitamin A (as beta carotene) and 29 percent of the daily recommendation for vitamin C. To reduce fat and calories, use lowfat or fat-free dressing in place of regular.

###

Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu