Healthful Whole Grains

What is all the buzz about whole grains?  There is no one perfect food, and knowing that a variety of low fat foods especially those colorful veggies is key.  However, science has proven that including three servings of a whole grain food everyday gives a great base for good nutrition and disease prevention. 

Whole grains contain the bran, endosperm and germ - all three parts provide certain healthful B-vitamins, vitamin E, phytochemicals, unsaturated fats, and antioxidants.  Refined grains have some nutrition but are not packed full like the whole grains.  The words, multigrain, 12-grain, stone ground, pumpernickel, do not always refer to whole grain.  Look for terms, 100% whole grain or “whole” as the first word on the list of ingredients.

What are whole grains?  Whole grains include barley and cornmeal, brown rice, oats (all kinds), popcorn, whole wheat popcorn, pasta, crackers and bread.

Ways to Add Whole Grains to your Daily Diet 

1. Choose a quick and easy ready to eat or ready to prepare cereal.
2. Pour some bite-size cereals into a baggie for a snack.
3. Pop popcorn- three cups is a serving. Use pump margarine for seasoning.
4. Add pearl barley or brown rice to soups or casseroles.
5. Enjoy a portion of low-fat whole grain crackers or baked tortilla chips.
6. Substitute one-forth to one half whole wheat flour for white flour in recipes
7. Start your day with two slices of whole grain toast with a tablespoon of peanut butter or low fat cheese.

Written by Nancy Maza, Dietition at The Heart & Vascular Institute of Florida