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Putting the Food
Guide Pyramid on Your Table--Grains
Putting the Food Guide
Pyramid on Your Table encourages older adults to improve their food
behaviors.
The older we become, the more
careful we should be when choosing our food. We should depend upon food for good
nutrition. Food is much more than just a collection of nutrients. Follow the
Food Guide Pyramid for daily food choices and healthy eating practices.
Variety with Barley, Rye,
and Other Grains
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Eat at least six
servings of grains each day.
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Try some other grains
besides corn, oats, rice, and wheat.
Wheat, rice, and corn are
used more often than other grains in the world, but many other grains can add
a lot of variety to our diets. The whole or cracked grains are more healthy
than the grains without hulls. Examples would be white flour, white rice, and
corn grits. They have more fiber and nutrients.
By law, wheat flours
(unbleached or bleached) are white flours enriched with some B vitamins, iron,
and other nutrients, but they are lower in fiber and other nutrients. Many
grains are low in some proteins. For the best protein value, eat grains with
animal products (such as milk and meat) or with dried beans and peas. Count a
half cup of cooked cereal or 1 ounce of dry cereal as one grain serving.
Barley
Barley has protein,
minerals, and B vitamins. The fiber in barley and oats may help reduce blood
fat levels. Pearl barley is a refined grain like white rice or corn grits.
Both medium-cooking barley and quick barley are available. Toss a small
handful of quick cooking barley into soups. Barley flour does not make good
bread. It can be used in quick breads made with baking powder or baking soda
and in cereals such as Grape Nuts.
Bulgur
Bulgur is a word from the
Turkish language for a cracked wheat cereal that is cooked, dried, and has
parts of the bran removed. It has a nutty flavor and slightly chewy texture.
This is a quick-cooking grain that can be cooked the same way as rice and is
often used in place of rice in recipes.
Corn (Maize)
In this country, corn
refers to maize but in other countries, corn can mean wheat (England) or oats
(Scotland and Ireland). Corn is very low in protein and some vitamins.
Children cannot live on corn alone. Cornmeal and corn grits come with vitamins
added. Corn hominy is used as a starchy vegetable or cooked cereal. Other more
highly refined corn products are corn oil taken from the germ of the kernel.
Cornstarch is used for thickening gravies and puddings, and corn sugars and
syrups as sweeteners.
Rye
Rye is most often milled
into flour. "Light" and "medium" are sifted rye flours
that have most of the bran removed. "Dark" rye flour is not sifted
and contains more nutrients. Most rye breads use 1 cup of flour to every 2 to
3 cups of wheat flour. Pumpernickel bread has rye flour in it.
Why Wheat is Special
Only five (5) of forty-four
(44) known needed nutrients are missing from the whole wheat kernel. The bran
and whole kernel are high in dietary fiber, needed for helping with bowel
movements.
Wheat flour is used to give
yeast breads their lightness. But, besides being made into flour, wheat can be
sprouted, cooked whole or cracked, rolled, flaked, or made into pasta, bulgur,
cereals, and snack items. Wheat bran and wheat germ are in most grocery
stores.
Using These Grains
When preparing food, mix
grains and add whole-grain products, such as bran or germ. This will add
protein, vitamins, and fiber to dishes. Try new ideas.
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For one-fifth to
one-fourth of the wheat flour, use other grain flours instead. Try this
with pancakes, waffles, yeast and quick breads, cookies, and some cakes.
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If using bran for
flour, try a small amount. Add more moisture to prevent a dry product. Try
adding an equal amount of extra water or milk to the amount of bran used.
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Whole or cracked
grains, such as barley or bulgur, can be added to soups. Cook other grains
as you would brown rice for a side dish: one part grain to two parts
water. Simmer covered for 30 to 60 minutes until the grain is tender.
Soaking before cooking saves time. Allow one third cup of uncooked grain
per serving.
The Grains, where it all
begins. This is the foundation of the Food Guide Pyramid. There are five other
groups in the Pyramid.
Follow the Food Guide
Pyramid for daily food choices and healthy eating practices.
Reference
Adapted from Healthy
Eating for Life Program (HELP), Kansas State University, 1996.
The Ohio State University
Extension
Adapted by: Alma M. Saddam,
PhD, RD. Nutrition Specialist
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