Ava Ponce 22 years old, Female, 5'6", 145 lbs Weight gain/loss: 0lbs/week Activity level: Active

Foods that are high in fiber (like whole grains) usually contain both soluble and insoluble fiber. Insoluble fiber contributes primarily to gastrointestinal health. If half of the fiber in the oatmeal is soluble and the other half is insoluble, how many grams of insoluble fiber are in the oatmeal?

2 grams of insoluble fiber

Whole grains are more nutrient dense than refined grains because they consist of the entire grain (the germ, endosperm and bran) whereas refined grains just consist of the starchy endosperm. The germ is where the fat in whole grains is stored; therefore, whole grains have more fat than refined grains, although the fat is generally of the healthy, unsaturated variety. How does the total fat in brown rice (a whole grain) compare to white rice (a refined grain)?

The brown rice has 2 grams of total fat and white rice has 0 grams total fat.

Nutrient density is the ratio derived by dividing the nutrient content of a serving of a food by the calories provided in the food. How does the fiber density of the popcorn compare to the fiber density of the pretzels?

The popcorn is approximately 6.5 times more fiber dense than the pretzels.

Brown rice is a whole grain alternative to refined white rice. Brown rice is preferable because it retains many of the nutrients that are lost when white rice is processed. Many of these nutrient advantages are not shown on the Nutrition Facts label because the food label only shows information for a select number of nutrients. Based on the Nutrition Facts label comparison between white rice and brown rice, which statement is FALSE?

Brown rice has more calories than white rice.

Of the seven different whole and refined grain foods you entered on seven different days, which one has the most fiber per given serving size?

Bulgur

Whole grains contain more fiber than refined grains and a high-fiber diet yields a number of health benefits. Fiber-containing foods also take longer to digest, meaning they keep you feeling fuller for longer. Put the grain foods in order of greatest to least fiber per given serving size.

Bulgur, popcorn, quinoa, brown rice

Whole grains are naturally low in sodium. When whole grains are processed into refined grains, manufacturers often add sodium which acts as a preservative and flavoring agent. Compare the sodium content of each of the seven different whole and refined grain foods you entered on seven different days. Which one is clearly the one with added sodium?

Pretzels

Gluten is a protein found in wheat, rye and barley. People with celiac disease cannot tolerate gluten. Some oats are cross-contaminated with gluten during processing and may not be appropriate for people with celiac disease. In the seven days of refined and whole grains you recorded, the gluten-free grains include white rice, brown rice, quinoa and popcorn. Which of the gluten-free grains contains the highest number of grams of fiber plus grams of protein per serving?

Quinoa

Grains lose nutrients during the refining process. In the United States, refined grains must be enriched with iron, thiamin, riboflavin, niacin and folic acid. The refined grains from these 7 days include the pretzels and white rice. Of the remaining non-refined grains (i.e., the 5 whole grains), which one contains the most iron?

Quinoa

Whole grains are preferable to refined grains because they contain more fiber and other nutrients. Although most whole grains do not contain complete protein, many do contain protein. Protein and fiber are important for promoting satiety, the feeling of fullness. Which whole grain contains the most protein per given serving size?

Quinoa