8 Everyday Tips to Get More Whole Grains Heres a kernel of truth: when it comes to nutrition, whole grains are golden. Whole grains contain the entire grain kernel – the bran, germ, and endosperm. Refined grains, on the other hand, have been milled. This process strips away the bran and germ – and some key nutrients, including fiber. That helps explain why people who choose whole grains can reap the following benefits: • A lower risk of heart disease and diabetes. • Help with weight control — the fiber in whole grains can help you feel full on fewer calories. • Less frequent problems with constipation. Your whole-grain campaign According to the latest dietary guidelines, at least half of your daily grains should be whole grains. Here are some simple ways to meet that goal: 1. Stock your pantry. Here is a whole-grain shopping list for some ideas on what to buy. • Brown rice • Popcorn • Wild rice • Whole-wheat flour • Oat flour • Buckwheat • Whole-wheat pasta • Oatmeal or rolled oats • Whole-wheat tortillas • Quinoa • Barley • Muesli cereal • Bulgur (cracked wheat) • Whole-wheat crackers 2. Shop smart. Items labeled as multigrain, stone-ground, cracked wheat, or bran may not contain whole grains. Choose products that list whole or whole grain first on the list of ingredients. 3. Pay attention to percents. Check out the Nutrition Facts label. Look for whole-grain foods that contain 10 percent or more of the Daily Value of fiber. 4. Switch gradually. If you prefer the taste of refined grains, try mixing in whole varieties as a first step. For example, combine brown rice with white – or mix whole-wheat pasta with your standard noodles. Keep in mind that cooking times may vary. 5. Start the day right. Get going on your daily grains goal by choosing oatmeal, or another whole-grain cereal, for breakfast. 6. Stir em in. Add barley, wild rice, or bulgur to soups, stews, salads, and casseroles. 7. Order whole-heartedly. When dining out, choose whole-grain options. For toast, rolls, and wraps, for example, ask for whole wheat. If it isnt listed on the menu, ask about availability. 8. Have a snack attack. Nibble on air-popped popcorn. But, skip the butter and salt. Or, top a few whole-wheat crackers with a little peanut butter and apple slices. United Healthcare Healthy Mind Healthy Body Newsletter Published December 2011 By Melanie R. Polk, M.M.Sc., R.D., F.A.D.A.
Posted on: Mon, 17 Mar 2014 21:25:33 +0000
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