Increasing Whole Grain and Veggie Consumption // WEEK 2
Time Topics Workbook Reference
15 min. Make Half Your Grains WholeGrain GameBean Game»» Students can identify at least five different kinds of whole grains and beans. Students differentiate between a whole grain and a refined grain.
»» Identify several ways of increasing fiber in diet.»» Students learn how to prepare a new kind of grain or bean.
p. 36p. 41p. 42
15 min. My Family’s Rainbow of Fruits and Vegetables Eat the Rainbow »» Students organize the veggies they eat by color.»» Students share their favorite vegetables with each other.»» Students plan to try new veggies by color.»» Students learn that by eating a variety of colors, we are meeting our bodies’ health needs.
» package samples from products that contain grains, including some whole grain products
Desired Outcomes» Students identi fy some diff erences between whole grains and
refi ned grains
» Students learn some benefi ts of consuming whole grains.
» Students practi ce using food labels to identi fy whole grain products.
Directi ons1. Review the handout and diagram with the whole group.
2. Pass out the packaging samples to individuals or pairs.
3. Explain that they should try to fi nd products that have whole grains as a fi rst ingredient. These usually have “whole” or “whole grain” in the name, such as “whole wheat” or “whole grain oats.”
Discussion Questi ons» What whole grains do you like? How oft en do you eat them?
» What whole grains have you heard about or seen that you’d like to try?
» Which of your products contained whole grains? How do you know?
Why choose whole grains? Consider ways to add fiber-rich whole grains to your meals.
Whole grains are usually darker in color and stronger in flavor than refined grains and flours. Eating whole grains has been shown to lower the risk for diabetes, heart disease, high cholesterol, and high blood pressure.
A whole grain contains the germ, endosperm and bran, while a processed grain only contains the endosperm. The germ and bran are the most nutrient rich parts of the grain, and the highest in fiber. Check the ingredient list to make sure you’re getting a truly whole grain product: the first ingredient should be something like “whole wheat” and not just “wheat.”
A diet rich in fiber, as found in whole grains and beans, aids digestion and keeps you full for longer. Make sure to get 3 servings of whole grains and 41/2 cups of fruits and veggies each day for the recommended amount of fiber.
DID YOU KNOW?
REFINED GRAIN FOODS (endosperm only)
» White pasta » White bread » Most cakes, cookies, and pastries
Why choose whole grains? Consider ways to add fiber-rich whole grains to your meals.
Whole grains are usually darker in color and stronger in flavor than refined grains and flours. Eating whole grains has been shown to lower the risk for diabetes, heart disease, high cholesterol, and high blood pressure.
A whole grain contains the germ, endosperm and bran, while a processed grain only contains the endosperm. The germ and bran are the most nutrient rich parts of the grain, and the highest in fiber. Check the ingredient list to make sure you’re getting a truly whole grain product: the first ingredient should be something like “whole wheat” and not just “wheat.”
A diet rich in fiber, as found in whole grains and beans, aids digestion and keeps you full for longer. Make sure to get 3 servings of whole grains and 41/2 cups of fruits and veggies each day for the recommended amount of fiber.
DID YOU KNOW?
REFINED GRAIN FOODS (endosperm only)
» White pasta » White bread » Most cakes, cookies, and pastries
Can you identify different whole grains? Whole grains are a nutritious, filling alternative to refined grain foods such as white pasta. Experiment by using them in soups or as salad bases, breakfast cereals, or side dishes.
Ȫ AMARANTH: Combine 1 cup amaranth with 21/2 cups of water in a pot and bring to a boil. Cover and simmer for 20 minutes, until water is absorbed. Amaranth can also be popped like popcorn in a skillet.
Ȫ BARLEY: Add 1 cup of barley to 3 cups of boiling water, cover and cook for 45 minutes or until barley is tender and water is absorbed. Choose whole barley instead of pearled for more nutrients.
Ȫ BUCKWHEAT (or kasha): Place 1 cup of buckwheat in a pot and cover with 2 cups of water. Cover and boil for 15-20 minutes, or until all the water is absorbed. Buckwheat is gluten-free.
Ȫ BULGUR WHEAT: The finer ground the bulgur, the shorter time it needs to be cooked. For a medium grind, pour 2½ cups of boiling water over 1 cup of bulgur. Cover and let stand for 30 minutes, or until the water is absorbed. Bulgur wheat is a great option for a limited kitchen.
Ȫ COUSCOUS: Bring 1½ cups of water to a boil in saucepan, take off the heat, add 1 ½ cups of couscous, cover and let sit for 5-10 minutes, then fluff with a fork. Couscous is a great option for a limited kitchen. Choose whole wheat couscous for more nutrients.
Ȫ MILLET: Add 1 cup millet to 2½ cups water in a saucepan. Bring to a boil, cover and simmer for 25 minutes. Make it creamier by adding more water and stirring frequently while cooking.
Ȫ OATS: Cook 1 cup of oats in 2 cups of water. For rolled oats, cook 15 minutes and for steel-cut oats, cook for 30 minutes.
Ȫ QUINOA: Bring 1½ cups of water to a boil and add 1 cup of rinsed quinoa. Cover and cook for 15 minutes. Quinoa is gluten-free.
Ȫ WHEAT BERRIES: Bring 3 cups of water to a boil and add 1 cup of wheat berries. Simmer uncovered for 45 minutes and drain before serving.
Ȫ BROWN RICE: Boil 2 cups water and add 1 cup rice. Cover and cook for about 45 minutes.
What beans do you know?Beans are a great source of protein and fiber, and have been shown to lower cholesterol and blood pressure, reduce risk of certain cancers, and aide with digestion. Rinse and pick through your beans before soaking or cooking to discard any discolored beans. Do not use salt or any acidic ingredients until the beans are finished cooking, otherwise the beans might not soften. Use beans in soups, salads, burritos or tacos, or mash them to make a dip.
Ȫ SOY BEANS: Used to make soy milk, tofu, and tempeh. Soak for 8 hours or overnight. The water will rise while cooking soybeans, so make sure that the dried beans only come up to one fourth of the height of the pot, and the water should come up to one third of the height of the pot. Cook for 3 hours.
Ȫ GARBANZO BEANS (or chickpeas): Used to make hummus and falafel, in addition to being a great addition to soups and salads. Soak overnight, then drain and cover with twice the amount of water than beans. Cover and cook for 1 hour.
Ȫ BLACK BEANS: Soak overnight, then drain and cover with 3 cups of water for each cup of beans. Cook for 45 minutes to 1 hour.
Ȫ GREEN SPLIT PEAS: There is no need to soak split peas, just bring to a boil 1 cup of peas with 3 cups of water and simmer for 30-45 minutes.
Ȫ RED “CHILI” BEANS: Soak overnight, drain and cover 1 cup of beans with 2 cups of fresh water. Boil for 1½ -2 hours.
Ȫ LENTILS: A quick and versatile ingredient full of healthy protein. There are many different varieties, but they can all be cooked the same way. There is no need to soak lentils, simply simmer 1 cup of lentils with 2 cups of water for 20-45 minutes, depending on their size.
Ȫ KIDNEY BEANS: Soak overnight, drain the water, and cover 1 cup of beans with 3 cups water. Cook for 1-1½ hours.
Ȫ BLACK-EYED PEAS (or “cow-peas”): Often used in Southern cooking. No need to soak black-eyed peas, just cover 1 cup of the black-eyed peas with 3 cups of water in a big pan and boil for 45 minutes to 1 hour.
Ȫ PINTO and ͟ NAVY BEANS: Soak overnight, drain the water and cover 1 cup of beans with 3 cups of water. Cook for 1-1½ hours.
Can you identify different whole grains? Whole grains are a nutritious, filling alternative to refined grain foods such as white pasta. Experiment by using them in soups or as salad bases, breakfast cereals, or side dishes.
Ȫ AMARANTH: Combine 1 cup amaranth with 21/2 cups of water in a pot and bring to a boil. Cover and simmer for 20 minutes, until water is absorbed. Amaranth can also be popped like popcorn in a skillet.
Ȫ BARLEY: Add 1 cup of barley to 3 cups of boiling water, cover and cook for 45 minutes or until barley is tender and water is absorbed. Choose whole barley instead of pearled for more nutrients.
Ȫ BUCKWHEAT (or kasha): Place 1 cup of buckwheat in a pot and cover with 2 cups of water. Cover and boil for 15-20 minutes, or until all the water is absorbed. Buckwheat is gluten-free.
Ȫ BULGUR WHEAT: The finer ground the bulgur, the shorter time it needs to be cooked. For a medium grind, pour 2½ cups of boiling water over 1 cup of bulgur. Cover and let stand for 30 minutes, or until the water is absorbed. Bulgur wheat is a great option for a limited kitchen.
Ȫ COUSCOUS: Bring 1½ cups of water to a boil in saucepan, take off the heat, add 1 ½ cups of couscous, cover and let sit for 5-10 minutes, then fluff with a fork. Couscous is a great option for a limited kitchen. Choose whole wheat couscous for more nutrients.
Ȫ MILLET: Add 1 cup millet to 2½ cups water in a saucepan. Bring to a boil, cover and simmer for 25 minutes. Make it creamier by adding more water and stirring frequently while cooking.
Ȫ OATS: Cook 1 cup of oats in 2 cups of water. For rolled oats, cook 15 minutes and for steel-cut oats, cook for 30 minutes.
Ȫ QUINOA: Bring 1½ cups of water to a boil and add 1 cup of rinsed quinoa. Cover and cook for 15 minutes. Quinoa is gluten-free.
Ȫ WHEAT BERRIES: Bring 3 cups of water to a boil and add 1 cup of wheat berries. Simmer uncovered for 45 minutes and drain before serving.
Ȫ BROWN RICE: Boil 2 cups water and add 1 cup rice. Cover and cook for about 45 minutes.
What beans do you know?Beans are a great source of protein and fiber, and have been shown to lower cholesterol and blood pressure, reduce risk of certain cancers, and aide with digestion. Rinse and pick through your beans before soaking or cooking to discard any discolored beans. Do not use salt or any acidic ingredients until the beans are finished cooking, otherwise the beans might not soften. Use beans in soups, salads, burritos or tacos, or mash them to make a dip.
Ȫ SOY BEANS: Used to make soy milk, tofu, and tempeh. Soak for 8 hours or overnight. The water will rise while cooking soybeans, so make sure that the dried beans only come up to one fourth of the height of the pot, and the water should come up to one third of the height of the pot. Cook for 3 hours.
Ȫ GARBANZO BEANS (or chickpeas): Used to make hummus and falafel, in addition to being a great addition to soups and salads. Soak overnight, then drain and cover with twice the amount of water than beans. Cover and cook for 1 hour.
Ȫ BLACK BEANS: Soak overnight, then drain and cover with 3 cups of water for each cup of beans. Cook for 45 minutes to 1 hour.
Ȫ GREEN SPLIT PEAS: There is no need to soak split peas, just bring to a boil 1 cup of peas with 3 cups of water and simmer for 30-45 minutes.
Ȫ RED “CHILI” BEANS: Soak overnight, drain and cover 1 cup of beans with 2 cups of fresh water. Boil for 1½ -2 hours.
Ȫ LENTILS: A quick and versatile ingredient full of healthy protein. There are many different varieties, but they can all be cooked the same way. There is no need to soak lentils, simply simmer 1 cup of lentils with 2 cups of water for 20-45 minutes, depending on their size.
Ȫ KIDNEY BEANS: Soak overnight, drain the water, and cover 1 cup of beans with 3 cups water. Cook for 1-1½ hours.
Ȫ BLACK-EYED PEAS (or “cow-peas”): Often used in Southern cooking. No need to soak black-eyed peas, just cover 1 cup of the black-eyed peas with 3 cups of water in a big pan and boil for 45 minutes to 1 hour.
Ȫ PINTO and ͟ NAVY BEANS: Soak overnight, drain the water and cover 1 cup of beans with 3 cups of water. Cook for 1-1½ hours.
Eat the Rainbow!/My Family’s Rainbow of Fruits and Vegetables
Materials» workbook pages 35 and 36
Desired Outcomes» Students learn to associate colors of fruits and vegetables with
diff erent vitamins.
» Students use the rainbow analogy to determine whether they’re getti ng all their vitamins.
Directi ons1. Have students fi ll in the chart with examples of their family’s
favorites. Which colors are missing? Then share this informati on:
» Orange foods oft en contain Vitamin A, which keeps our eyesight sharp and our skin healthy (eggs, spinach, and milk also contain this vitamin)
» Green foods
» Vitamin B: helps release food’s energy so our body can use it. It also helps our body make red blood cells, which is crucial to making sure oxygen is carried throughout our bodies. (Whole grains, fi sh, meat, eggs, citrus fruits and dairy products also contain Vitamin B.)
» Vitamin E: maintains our body’s ti ssues in our eyes, skin, and liver. It also protects our lungs from air polluti on. (Whole grains, egg yolks and nuts also contain this vitamin.)
» Vitamin K: helps our blood clot when we get a cut! (Liver, pork, and dairy products also contain this vitamin.)
» Red and orange citrus fruits oft en contain Vitamin C, which keeps our body’s ti ssues (like our muscles and gums) in good shape. It also works hard to keep our immune system strong and heal us when we get hurt. (Broccoli and cabbage also contain Vitamin C.)
2. Explain the diff erence between fat soluble and water soluble vitamins.
» Fat soluble vitamins are stored in the fat ti ssues of your body and wait unti l your body needs them (A, D, E, K).
» Water soluble vitamins (B, C) travel through your bloodstream and are either used immediately or discarded by your body. Make sure to eat these vitamins every day!
Discussion Questi ons» Based on that informati on, what kinds of foods do we need to make sure we eat EVERY day?
» whole grains » leafy greens
» citrus fruits or other fruits containing Vitamin C
