Health Basics Start with

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1 Health Basics Start with GRAINS time 50 minutes overview of Lesson This lesson introduces students to the grains food group. Students will learn the importance of eating whole grains while learning which foods qualify as a grain and the varieties within the group. objectives Students will be able to... List examples of foods from the grains food group Explain the difference between whole, refined, and enriched grains Share the importance of eating a variety of grains in their own words colorado academic standards Comprehensive Health and Physical Education: Describe the importance of eating a variety of foods to balance nutrient and caloric needs Describe how current federal nutrition standards and guidelines are useful in planning a healthy diet MateRiaLs needed 1. Sample of steel cut oats, rolled oats, and quick cooking oats (or pictures of each) 2. Sample of white flour, whole wheat flour, white whole wheat flour, wheat bran and wheat germ (or pictures of each) 3. Nutrition Facts labels which include ingredient lists for the following: whole grain, enriched grain and refined grain bread. (artisan and natural breads may be made from refined grain) 4. 2 bowls of water 5. Slice of whole-wheat bread and slice of white bread 6. Bingo cards for each student (provided at end of lesson) 7. Box of noodles (or other Bingo marker) to be used as markers for Bingo 8. Word Bank note-taking sheet 9. Optional: Prizes for Bingo game PRePaRation 1. Project or print a model of a whole grain (photo provided at end of lesson) 2. Pour water into two separate bowls for white vs. whole-wheat bread demo 3. Print Bingo cards and Word Bank note-taking sheet and distribute one to each student terms and vocabulary Terms and vocabulary listed on the Bingo Word List will be used throughout the lesson. These words are highlighted throughout the lesson. While teaching, remind students to pay particular attention to meaning and to complete the Word Bank Note-taking sheet included at end of lesson. Students need to write selected words randomly on their Bingo Card included at end of lesson; there are more vocabulary words than spaces on the Bingo card.

2 Lesson Page 2 of 6 Before beginning the lesson, distribute Bingo sheets, one per student. Instruct students to add the vocabulary words to their Bingo card as you go through lesson (see Terms and Vocabulary on Page 1). Review MyPlate Discover Engage Review NOTE: The review questions assume that Health Basics Start with Dairy Lesson and Fruits & Vegetables Lesson have been taught previously. Inquiry Questions: Why is it important to eat a variety of foods from all five of the food groups? Why is it important to eat a variety of foods, even among each food group? Activity: Allow students to research for two minutes to gather a list of whole grains and refined grains. Compare and discuss lists: What is familiar? What is not? What do you know about the grains listed? Examples: a. Wheat b. Oats c. Corn d. Brown Rice e. Amaranth What is a Grain? f. Buckwheat g. Millet h. Quinoa i. Sorghum j. Triticale (wheat and rye cross) k. Bulgur (cracked wheat) l. Barley m. Couscous n. Grits o. Tortillas p. Pasta q. Rice According to the United State Department of Agriculture (USDA), website a grain is Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. The grain group is a unique food group because of the nutrition it provides. It is recommended that most people eat 6 ounces (about 6 servings) of grains each day and that at least half of the grains that we consume are whole grains. Explain What is a whole grain? Project the wheat sectional image (included at end of the lesson). Have small samples of white flour, whole wheat flour, white whole wheat flour, wheat germ and wheat bran for students to be able to see and/or touch as you teach this portion of the lesson. Refer to the wheat sectional image. We are using wheat as our example to show the different parts of a grain. Continued on Next Page

3 Lesson Continued Page 3 of 6 Let s discuss a grain in its most basic form: A grain is made up of three parts, the bran, endosperm and germ. - Bran: the outer layer of a grain - contains fiber, protein, phosphorus and B vitamins. Show sample of wheat bran. - Endosperm: the majority of the grain (about 80%) is the endosperm, it is the starch or carbohydrate center which nutritionally provides energy. The endosperm is used to make white flour. Show sample of white flour. - Germ: the germ is found in the center of the grain. It is rich in fat and fat-soluble vitamins, as well as some protein and other vitamins and minerals. The germ is an excellent source of both B vitamins and vitamin E (an antioxidant). Show sample of wheat germ. More commonly in the United States when we choose whole grain foods they are foods made with whole grain flours. Explain Use wheat bread-making to discuss the difference between a whole grain, enriched grain and refined grain - Whole grain: When whole grain bread is made, the whole grain (bran, endosperm, and germ) is milled or ground to make a flour. This flour is then used to make a whole grain bread. The first ingredient on the bread s label will say whole wheat or 100% whole wheat. Show whole grain bread ingredient label to class. - Enriched Grain: The bran and the germ are removed from the grain and the endosperm is made into a flour to make the bread. Enriched grains have a few vitamins and minerals added back to the bread (thiamin, riboflavin, niacin, folic acid and iron) to make up for those that are lost with the bran and germ. Show a white bread enriched grain ingredient label to class, pointing out the vitamins listed on the label. - Refined grain: only about 5% of all white flour is NOT enriched. Most commonly you will find refined white flour in specialized grocers and used in artisan breads. Refined and enriched grains tend to last longer on the shelf because they have fewer healthy fats. Fats have the ability to go rancid. - To make white bread, enriched or refined, the bran and germ are removed from the whole grain. The remaining endosperm is made into a flour to make the bread. White bread provides the energy that the carbohydrate-rich endosperm provides. Often we consume a whole grain by itself. Examples of this include: brown rice, quinoa, barley and oats. Let s use oats for an example. Show samples of steel cut oats, rolled oats, and quick cooking oats (or pictures of each). - An oat groat (or steel cut oat) is a whole grain oat from the plant. We can consume the oat this way, although it is hard to chew and needs to be soaked before eating. More commonly we eat oats as a rolled oat (or oatmeal). A rolled oat is simply a pressed oat groat. When whole oat groats are pressed commercially into a rolled oat, they cook more quickly and are easier to eat. For convenience, some brands sell quick cooking oats, which cook even quicker. Quick cooking oats are simply rolled oats chopped into smaller pieces. Oats can even be processed further into oat flour. - No matter the form, oats are a whole grain choice. Make At Least Half of Your Grains Whole. Use the Nutrition Facts label as a visual. When choosing a food from the grains food group, MyPlate recommends that at least half of the grains we choose are whole grains. Look on the ingredient list on each Nutrition Facts Label. If a tortilla, rice, bread or bagel, etc. is whole grain, whole grain will be the first ingredient on the list. Continued on Next Page

4 Lesson Continued Page 4 of 6 Why Eat Grains? When all three parts of the grain are eaten together, they, like fruits, vegetables and dairy foods, work as a team to provide nutrition benefits: Ask: So why should you eat grains? What do they provide in your diet? Grains provide 1. Carbohydrate - The endosperm part of the grain is a rich carbohydrate source. When we eat carbohydrates, they are broken down and turned into blood sugar. These sugars are energy for the body and the ideal fuel source for the brain. It is recommended that 50% of our diet comes from carbohydrate. Some foods from the other food groups provide carbohydrate too; fruits, for example, can provide a lot of carbohydrate. - Ask: When many people start to diet they stop eating grains. Why do you expect that they do that? Explain 2. Fiber Whole grains are a good fiber source as well. Fiber is not digested or absorbed like other nutrients. Because of this, fiber assists with digestive health, helping the digestive system to run more efficiently. The digestive tract is also one of the largest immune system defenses. People who eat enough fiber tend to have fewer colds and common illnesses, because their healthy gut can fight the germs. Fiber can also protect against heart disease and type II diabetes. DEMO: White (enriched or refined) bread vs 100% wheat bread soaked in water. Tear a piece of both whole grain and white bread and soak each in a bowl of water. Once submerged, the whole grain bread will easily lift out of the water again - the fiber holds it together. The white bread will start to dissolve in the water. Remind students that fiber is not added back to enriched grains. 3. Protein Grains also provide some protein. Different grains provide differing amounts of nutrients, including protein. The difference between these flours is the amount of protein in each of them. The proteins most prevalent in wheat, as well as barley and rye, are called glutenin and gliadin, which when combined create a protein matrix called gluten. Protein content is important for bakers: how much a baked product rises is dependent on its protein content (think pie crust or brownie versus a loaf of bread, both are baked, but both rise to different heights based on their protein content). 4. Folic Acid One of the crucial nutrients provided in the grain group is folic acid. Folic acid has been shown to protect against neural tube defects such as spina bifida (a birth defect in which the spinal cord is not completely encased in bone) and anencephaly (a fatal birth defect in which part of the brain never develops). Because spina bifida and similar birth defects occur during the first three weeks of pregnancy (often before the woman knows she is pregnant), females of child-bearing age need 400 micrograms daily to build up stores of folic acid before becoming pregnant. Folic acid is available in whole grains as well as enriched (enriched grains have twice the amount of folic acid as whole grains) and ready-to-eat cereals which provide almost 3/4 of the folic acid in the American diet. Ask: Many people on weight-reduction diets eliminate bread. Is this a wise choice? Why or why not? Why Eat a Variety of Grains? Emphasize Variety Just like other food groups, eating a variety of grains helps you get a variety of different nutrients. This could be done by having oatmeal for breakfast, whole wheat bread for your sandwich at lunch and a side of brown rice or quinoa at dinner. Each grain, just like each fruit and vegetable provides its own specific nutrients. Continued on Next Page

5 Lesson Continued Page 5 of 6 GRAIN bingo Using their completed Bingo sheets distributed at the beginning of the lesson, students will play Bingo. Give each student several noodles to use as Bingo markers. Facilitate a large group Bingo game with the class by asking grain trivia questions (below) in random order: Just like in traditional Bingo - when a student has the answer to a trivia question on their board, have them mark the answer. When a student has 5 correct answers in a row, then they can yell GRAIN (or Bingo if you prefer). Check the student s board for correct answers and award prizes if desired. Depending on time permitting -- continue playing until three people have gotten GRAIN or play black out where you continue reading cards until someone has circled every word on his or her Bingo card. Grain Trivia Questions: 1. B vitamins: Thiamin, riboflavin, niacin and 12 are some of these vitamins 2. Barley: A whole grain often used in soups; it also used to make bread and contains gluten. 3. Bran: This outer layer of a grain is full of fiber, protein, phosphorus, and vitamin B 4. Carbohydrate: This nutrient turns into blood sugar after it is digested and is a fuel source for your body Apply 5. Endosperm: This portion of a grain is full of carbohydrate and is ground into both refined flour and whole wheat flour 6. Enriched Flour: This flour is used in many products, it has more vitamins and minerals than a refined flour 7. Fat-Soluble Vitamins: A, D, E and K are examples of these 8. Fiber: This nutrient does not get absorbed like other nutrients, it can lower cholesterol and improve digestion 9. First: For a product to be considered whole grain - whole grain must be listed as which ingredient on the nutrition labeling 10. Five: How many food groups are there? 11. Germ: This inner portion of a grain contains a good portion of healthy fats 12. Gliadin: This protein helps builds a matrix in dough so that it will rise when it bakes. It is found in wheat, barley and rye 13. Gluten: A popular diet nutrient, this substance is actually a protein found in wheat, rye and barley 14. Groat: This is the name of a whole grain oat kernel 15. At Least Half: MyPlate recommends that we have many whole grains each day? 16. Quick Cooking Oats: This popular hot breakfast is a great way to start off your day with whole grains. It is produced by chopping up rolled oats into smaller pieces. 17. Pasta: Available dry or fresh, refined or whole grain, topped with butter or meatballs, this is food can be an inexpensive way to get a serving of grains in your diet Continued on Next Page

6 Lesson continued Page 6 of Phosphorus: This nutrient is one of milk s nine essential nutrients, cheese is a good source and it along with fiber, B vitamins and some healthy fats is found in the outer layer, or bran of a grain 19. Popcorn: This is a great whole grain snack- just throw it in the microwave and listen to it pop 20. Protein: Nutrient that is found in varying amounts in grains; one of the most common in wheat is called gluten 21. Refined Grain: This type of grain contains only the endosperm, the bran and germ are removed during processing; No nutrients are added back to these 22. Rice: This grain is a staple in many Asian diets and is a great side dish with dinner apply 23. Rolled Oats: A pressed oat groat 24. Six: The amount of grain servings MyPlate recommends we eat each day 25. True: It is important to eat a variety of foods from each food group 26. Variety: This word refers to a number of different sorts of things all from the same category 27. Vitamin E: This nutrient is considered fat-soluble and is found in the germ of a grain. 28. Whole Grain: At least 50% of grains consumed throughout the day should be 29. Whole Wheat Bread: Bread which is made from flour that contains the bran, endosperm and germ of a grain 30. Whole-Wheat Flour: Bread made from this flour stays whole when you dunk it in water and provides fiber in a turkey sandwich at lunch Review JouRnaL Why is eating a variety of grains important? How will you add whole grains to your diet? WesternDairyAssociation.org Washington, Suite 175, Thornton, CO Adopted from National Dairy Council s Bridges to Wellness. May be reproduced for educational purposes Western Dairy Association.

7 Health Basics Start with GRAINS bingo Name: Class: word bank note-taking sheet 1. B Vitamins: 2. Barley: 3. Bran: 4. Carbohydrate: 5. Endosperm: 6. Enriched Flour: 7. Fat-Soluble Vitamins: 8. Fiber: 9. First: 10. Five: 11. Germ: 12. Gliadin: 13. Gluten: 14. Groat: 15. At Least Half: 16. Quick Cooking Oats: 17. Pasta: 18. Phosphorus: 19. Popcorn: 20. Protein: 21. Refined Grain: 22. Rice: 23. Rolled Oats: 24. Six: 25. True: 26. Variety: 27. Vitamin E: 28. Whole Grain: 29. Whole Wheat Bread: 30. Whole Wheat Flour:

8 Health Basics Start with GRAINS bingo Name: Class: bingo card GRain bingo

9 Health Basics Start with GRAINS whole GRain MoDeL LonGituDinaL section of GRain of wheat Image courtesy of Wheat Foods Council, 2015