A grain product is any food that is made from wheat, rice or oats, cornmeal or barley. You can find great examples in bread, pasta, oatmeal and breakfast cereals as well as tortillas and grits. There are two types of grains: whole grains and refined grains. Whole grains include the whole grain kernel, including the bran, germ and endosperm. Whole grains are a healthier choice than regular refined grains. They also reduce the risk of developing chronic diseases. These are ten ways to eat whole grains more often and eat healthier.
Simple switches
Substitute whole-grain products for refined-grain products to make half of your grains whole grains. You can eat 100% whole-wheat bread, bagels, brown rice, and bagels instead of white bread, bagels, or white rice.
Whole grains are healthy snacks
Popcorn, which is a whole-grain, can be a healthy snack. Popcorn can be made with very little butter or salt. Try 100% whole-wheat crackers or rye crackers.
Save time
If you have extra time, cook more bulgur and barley. Half of the mixture can be frozen to heat later.
Combine it with whole grains
Whole grains can be used in mixed dishes such as bulgur wheat in stir-fries or vegetable soups, and bulgur wheat for casseroles or stews. A quinoa salad, or pilaf is a good choice.
Use whole-wheat varieties
Try whole-wheat pasta or brown rice for a different flavor. Brown rice stuffing can be used in baked green peppers and tomatoes. Whole-wheat macaroni can also be used in macaroni or cheese.
Make whole-grain goodness
You can experiment with substituting buckwheat or millet flour for half the flour in your pancake, waffle, muffin or other flour-based recipe. You may need to leaven them a little more for them to rise.
Be an example for your children
Children should be taught to eat whole grains as part of their meals and snacks.
Refer to the label for fiber
To check fiber content in whole-grain foods, refer to the Nutrition Facts label. Good sources of fiber have 10% to 19% Daily Value, while excellent sources can provide 20% or more.
What to Look for in the Ingredients List
Look at the ingredients list to find products that list a whole-grain ingredient first. You should look for whole wheat, brown rice, buckwheat, bulgur, buckwheat and oatmeal.
Be a smart shopper
A food’s color does not necessarily mean it is whole-grain. Foods labeled “multi-grain,”‘stone-ground,” ‘100% wheat,” cracked wheat,” seven-grain,” & “bran” may not be 100% whole-grain and may not contain any whole grains.
