Power up with Whole Grains !
Power up with Whole Grains ! Packed with energy and nutrients, whole grains help keep you going throughout the day. Make half of your grains whole grains - Shoot for 3 servings a day!
What are whole grains? Whole grain foods contain all the essential parts and naturally-occuring nutrients of the grain seed. Therefore, whole grains contain an array of vitamins and minerls, heart-healthy fiber, and muscle building protein; these are crucial nutrients our bodies need to perform at its best!
What are the parts of a grain seed? Bran the outer layer that contains the grain’s fiber and 5080% of phytochemicals and minerals Germ this layer contains a significant amount of B vitamins, vitamin E & antioxidants, and phytochemicals and minerals Endosperm the center of the grain is the grain’s source of complex carbohydrates and protein, and smaller amounts of B vitamins and trace minerals
What is a “serving” of whole grains?
½ cup cooked brown rice ½ cup cooked hot cereal (i.e. oatmeal) ½ cup cooked whole wheat pasta ½ cup cooked quinoa 1 slice whole grain/whole wheat bread 1 ounce uncooked brown rice or whole grain pasta
Read the Label
Always read the nutrition facts label and ingredient lists of packaged products carefully. Look for the words “whole grain” on the package, whole grain flour as the first ingredient in the list, and the Whole Grains Council seal of approval noting that the product contains about 1 serving of whole grains per serving of the food item.
Created By: Lindsay Maurer, Dietitian; Scott Fisher MS, RD, CSCS; Kyle McMinn M.S., SCCC, CSCS, ATC, LAT
Have you joined the #KnightsEatRight Nutrition Program? Submit your plate for a chance to earn points towards the Iron Knight competition. Work towards bettering your nutrition to improve your performance in your sport. Receive great tips and recommendations from a dietitian to help keep that competitive edge. This week, focus on incorporating whole grains into your plates! (along with lean protein, vegetables, fruit, and fluids like water)
Receive 2 BONUS points when your meal includes a whole grain. (i.e You submit a great plate & your grain choice is brown rice, you will receive 5 pts)
How to incorporate whole grains into your plate Start the day with a whole grain breakfast. Cooked oatmeal is a AM staple but consider dry cereals made from some of the less common but nutrient rich grains/ grain blends such as Kamut or Kashi brand cereals. Buy breads, pitas, tortillas and crackers that list 100% whole grain as the first ingredient on the label. Add cooked grains to soups, stews, salads or casseroles. Add whole grain dry cereal to trail mix for extra crunch. Try pastas made with quinoa, millet, spelt or buckwheat. Compliment a salad or veggie plate with a whole grain dinner roll. Surround your sandwich with whole wheat bread. Substitute some of the less common grains for rice; such as quinoa. They can easily be cooked in a rice cooker and seasoned similar to rice. Cooked whole grains can be stored in the refrigerator for up to 4 days and can be frozen and reheated for quick and easy high performance meals at a later date. Try making oatmeal with different grains from oats. For example, brown rice, quinoa, and barley. Cook up a plain batch of grains and season as you wish for breakfast, lunch, or dinner!
Created By: Lindsay Maurer, Dietitian; Scott Fisher MS, RD, CSCS; Kyle McMinn M.S., SCCC, CSCS, ATC, LAT
What are whole grains? Whole grain foods contain all the essential parts and naturally-occuring nutrients of the grain seed. Therefore, whole grains contain an array of vitamins and minerls, heart-healthy fiber, and muscle building protein; these are crucial nutrients our bodies need to perform at its best!
What are the parts of a grain seed? Bran the outer layer that contains the grain’s fiber and 5080% of phytochemicals and minerals Germ this layer contains a significant amount of B vitamins, vitamin E & antioxidants, and phytochemicals and minerals Endosperm the center of the grain is the grain’s source of complex carbohydrates and protein, and smaller amounts of B vitamins and trace minerals
What is a “serving” of whole grains?
½ cup cooked brown rice ½ cup cooked hot cereal (i.e. oatmeal) ½ cup cooked whole wheat pasta ½ cup cooked quinoa 1 slice whole grain/whole wheat bread 1 ounce uncooked brown rice or whole grain pasta
Read the Label
Always read the nutrition facts label and ingredient lists of packaged products carefully. Look for the words “whole grain” on the package, whole grain flour as the first ingredient in the list, and the Whole Grains Council seal of approval noting that the product contains about 1 serving of whole grains per serving of the food item.
Created By: Lindsay Maurer, Dietitian; Scott Fisher MS, RD, CSCS; Kyle McMinn M.S., SCCC, CSCS, ATC, LAT
Have you joined the #KnightsEatRight Nutrition Program? Submit your plate for a chance to earn points towards the Iron Knight competition. Work towards bettering your nutrition to improve your performance in your sport. Receive great tips and recommendations from a dietitian to help keep that competitive edge. This week, focus on incorporating whole grains into your plates! (along with lean protein, vegetables, fruit, and fluids like water)
Receive 2 BONUS points when your meal includes a whole grain. (i.e You submit a great plate & your grain choice is brown rice, you will receive 5 pts)
How to incorporate whole grains into your plate Start the day with a whole grain breakfast. Cooked oatmeal is a AM staple but consider dry cereals made from some of the less common but nutrient rich grains/ grain blends such as Kamut or Kashi brand cereals. Buy breads, pitas, tortillas and crackers that list 100% whole grain as the first ingredient on the label. Add cooked grains to soups, stews, salads or casseroles. Add whole grain dry cereal to trail mix for extra crunch. Try pastas made with quinoa, millet, spelt or buckwheat. Compliment a salad or veggie plate with a whole grain dinner roll. Surround your sandwich with whole wheat bread. Substitute some of the less common grains for rice; such as quinoa. They can easily be cooked in a rice cooker and seasoned similar to rice. Cooked whole grains can be stored in the refrigerator for up to 4 days and can be frozen and reheated for quick and easy high performance meals at a later date. Try making oatmeal with different grains from oats. For example, brown rice, quinoa, and barley. Cook up a plain batch of grains and season as you wish for breakfast, lunch, or dinner!
Created By: Lindsay Maurer, Dietitian; Scott Fisher MS, RD, CSCS; Kyle McMinn M.S., SCCC, CSCS, ATC, LAT
