Power House: Group Experience Maintenance Session

Replace Refined Grains with Whole Grains

Session Objectives

1. Participants will engage in 45 minutes of physical activity. 2. Participants will verbalize the difference between whole grains and refined grains. 3. Participants will demonstrate the ability to identify a whole grain based on the nutrition label and food packaging. 4. Participants will taste test a whole grain food.

Supply List Tracking sheets Whole grains fact or fiction cards Label/packaging examples of whole grains and refined grains Whole grains handout 1-2 whole grains for tasting

Physical Activity 45 minutes

Facilitate physical activity and/or lead walking group. Adults and older teens (15+) can use the fitness facility.

Power House Activity

Part 1: Group Check-in 5 minutes

Participants will review goal progress and set goal(s) for the next week.

1. Have participants turn in tracking sheets. 2. Handout participant journals. Participants will reflect on goal progress and set goals for the upcoming week. Write positive feedback on 3. Ask participants to share about goal progress. tracking sheets while participants 4. Return tracking sheets with feedback. are setting goals for the next 5. Encourage continued food and activity tracking. week.

Part 2: Defining whole grains 20 minutes

Participants will use Fact or Fiction cards to discuss the difference between refined grains and whole grains.

1. Divide participants into groups of 3-4 people. 2. Each participant will get a Fact or Fiction card. 3. Participants will read their card to group members. Group members will decide which statements about whole grains are fact and which are fiction. 4. Groups will present their findings to the larger group. Power House: Group Experience Maintenance Session

Facilitator’s reference:

Whole Grains vs Refined Grains

All grains start as whole grains. Whole grains are the entire seed of the plant and include the bran, germ and endosperm. The whole grain has important health benefits.

• Bran: The bran is the outer layer of the grain seed or kernel. It has antioxidants, B vitamins and fiber. • Germ: The germ contains B vitamins, protein, minerals and healthy fats. • Endosperm: The endosperm contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.

Refined grains are grains that are missing one or more of the key parts (bran, germ or endosperm). For instance, white flour and white rice are missing the bran and germ. The removal of the bran and germ, also removes important nutrients.

Some refined grains are enriched. This means that after a grain is refined some, but not all, of the nutrients are added back. Enriched grains do not have the same nutritional value as whole grains.

Content and images: https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain

Power House: Group Experience Maintenance Session

Part 3: Identifying whole grains 20 minutes

Participants will demonstrate how to select a whole grain food based on the food label and packaging.

1. Hand out examples of refined grains and whole grains. 2. Groups will use the label to determine if the product is a refined grain or a whole grain. 3. Groups will present their findings to the larger group.

Facilitator’s reference:

Identifying Whole grains

1. Check the ingredients list on the package. 2. Look for the word “whole . . .” at the beginning of the ingredients list. 3. Look for “100% whole grain” on the packaging (i.e. 100% whole wheat, whole rolled oats, etc.) 4. Whole grains tend to have more fiber than refined grains. However, do not use fiber content to evaluate if a grain is a whole grain. 5. Brown color, nuts and seeds are also not a way to tell if a grain is a whole grain. 6. Bran, wheat germ, enriched flour, semolina and degerminated corn are not whole grains. 7. Multi-grain, 7-grain, durum wheat, stone ground wheat, cracked wheat may or may not be whole grains. Examples of Whole Grains • Oats • Brown or wild rice • Rye • Quinoa • Amaranth • Barley • Buckwheat • Wheatberries • Bulgur • Corn • Spelt • Whole wheat

Whole Grains Activity Key:

Product Whole grain status Ingredient List terms Whole wheat spaghetti Whole grain Whole grain durum flour Veggie Rotini Refined grain Enriched semolina flour Whole wheat rotini Whole grain Whole durum wheat flour Cracked wheat and oats bread Mix of whole and refined grains Unbleached enriched wheat flour is 3rd ingredient Power House: Group Experience Maintenance Session

Healthy-multigrain bread Mix of whole refined grains Mix of grains. Some are whole grains, some are refined 100% whole wheat bread Whole grain Whole wheat flour Honey wheat bread Refined grain Enriched wheat flour 100% whole wheat bread Whole grain Whole wheat flour Brown rice Whole grain Whole brown rice White rice Refined grain Enriched long grain rice Quinoa Whole grain Quinoa Oatmeal Whole grain 100% whole grain rolled oats Cheerios Whole grain 100% Whole grain oats Whole wheat tortillas Whole grain Whole wheat flour Flour tortillas Refined grain Enriched bleached wheat flour

Part 4: Tasting whole grains 10 minutes

Participants will taste test whole grains.

1. Prepare 1 or 2 varieties of whole grains ahead of time for test tasting.

Shared Meal 30 minutes

Focus on building relationships with families.

FACT! •ALL GRAINS START AS WHOLE GRAINS. •SOME GRAINS GO THROUGH THE PROCESS OF REFINING WHICH REMOVES PARTS OF THE GRAIN SEED. THESE ARE CALLED REFINED GRAINS.

FACT!

•THE TERM WHOLE GRAIN MEANS THAT THE GRAIN INCLUDES THE ENTIRE SEED (WHICH IS THE BRAN, GERM, AND ENDOSPERM).

FICTION!

•MUTLI-GRAIN BREAD OR WHEAT BREAD MAY OR MAY NOT BE WHOLE GRAIN. •CHECK THE INGREDIENT LIST FOR THE WORD “WHOLE” BEFORE WHEAT. •ALSO LOOK FOR THE PACKAGE TO SAY “100% WHOLE GRAIN”.

FACT

•WHOLE GRAINS CONTAIN IMPORTANT NUTRIENTS FOR HEALTH. • EATING WHOLE GRAINS MAY REDUCE RISK FOR HEART DISEASE AND HELP WITH WEIGHT MANAGEMENT

FACT!

•REFINED GRAINS ARE MISSING ONE OR MORE OF THE KEY PARTS OF THE GRAIN SEED (BRAN, GERM, ENDOSPERM) •REFINED GRAINS ARE MISSING IMPORTANT NUTRIENTS THAT ARE FOUND IN WHOLE GRAINS.

FACT

•QUINOA, BROWN RICE AND BARLEY ARE WHOLE GRAINS.

FICTION

•REFINED GRAINS ARE MISSING KEY PARTS OF A GRAIN THAT PROVIDE IMPORTANT NUTRIENTS.

FACT

•POPCORN IS A WHOLE GRAIN.

FACT

•WHOLE GRAINS SHOULD BE AT LEAST HALF OF ALL THE GRAINS WE EAT. •TRY TO REPLACE REFINED GRAINS WITH WHOLE GRAINS. •FOR INSTANCE, CHOOSE WHOLE WHEAT BREAD IN PLACE OF WHEAT OR WHITE BREAD.

FACT

•INCLUDING WHOLE GRAINS IN YOUR DAILY DIET MAY HELP WITH WEIGHT MANAGEMENT.

FICTION

•ENRICHED MEANS THAT THE GRAIN IS REFINED AND SOME OF THE NUTRIENTS HAVE BEEN ADDED BACK. •ENRICHED GRAINS ARE STILL MISSING IMPORTANT NUTRIENTS.

FACT

•SOME WHOLE GRAINS MAY HAVE A WHOLE GRAINS STAMP. •NOT ALL FOODS THAT ARE WHOLE GRAINS WILL HAVE THE STAMP. •AIM FOR FOODS THAT HAVE 100% WHOLE GRAIN

FICTION

• THE COLOR OF BREAD DOES NOT MEAN IT IS A WHOLE GRAIN. •BREAD CAN BE BROWN BECAUSE OF OTHER ADDED INGREDIENTS. •CHECK THE INGREDIENT LIST TO MAKE SURE IT IS WHOLE GRAIN.

FICTION

•BREAD THAT HAS NUTS AND SEEDS MAY OR MAY NOT BE WHOLE GRAIN.

FICTION

•WHITE FLOOR AND WHITE RICE ARE MISSING TWO OF THE THREE KEY PARTS OF A WHOLE GRAIN. •THEY ARE REFINED GRAINS.

FACT •WHEAT, WHEAT FLOUR, AND ORGANIC MAY OR MAY NOT BE WHOLE GRAINS. •CHECK THE INGREDIENT LIST FOR THE WORD “WHOLE”. •LOOK FOR 100% WHOLE GRAIN ON THE PACKAGE.

FICTION

•THE AVERAGE PERSON EATS LESS THAN ONE SERVING OF WHOLE GRAINS EVERY DAY.

FACT

•INSTANT OATMEAL IS A WHOLE GRAIN.

FACT

•“100% WHOLE GRAIN” OR “100% WHOLE WHEAT” MEANS THAT IT IS A WHOLE GRAIN.

FACT

•FIBER IS NOT A WAY TO TELL IF A GRAIN IS A WHOLE GRAIN. •WHOLE GRAINS TEND TO BE HIGHER IN FIBER NATURALLY, BUT GRAINS DIFFER IN FIBER CONTENT. •SOME REFINED GRAINS HAVE FIBER ADDED. Examples of whole grains

Amaranth

Barley

Bulgur

IDENTIFYING Brown rice WHOLE GRAINS Buckwheat

1. Check the ingredient list. Look for the word "whole" before Corn (&popcorn) the grain (i.e. whole wheat flour) or a grain that is by nature a whole grain (i.e. brown rice, quinoa, corn, bulgur). Farro

2. On the front of the package, look for 100% whole grain (or Millet 100% whole wheat). Quinoa 3. Look for the 100% whole grain stamp. Not all products that are whole grains will have the stamp. Rye

Oats

Teff

Titricale 4. Products that state "contains" or "made with" whole grain are made from mostly refined grains. Spelt 5. Fiber content is not a way to tell if a grain is a whole grain. Wild rice

6. Brown color, nuts and seeds are also not a way to tell if a Wheat berries grain is a whole grain.

7. The words "multi-grain", "7-grain", "durum wheat" or "stone ground wheat" may or may not be whole grains. In these cases check the ingredient list for the word "whole" or look for "100% whole grain" on the package.

8. The words "wheat", "bran", "wheat germ", "enriched flour", "semolina" and "degerminated corn" are not whole grains.