Submitted by
Jane Eisenhauer
SNAP-Ed Nutrition Educator
Wild West Extension District
Make Half Your Grains Whole Grains
What are grains? Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel – the bran, germ and endosperm. Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas and grits are examples. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.
Here are a few tips to help you add more whole grains to your diet.
Make simple switches – To make half of your grains whole grains, replace a refined grain product with a whole grain product. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.
Mix it up with whole grains – Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf.
Try whole-wheat versions – For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes, and whole-wheat macaroni in macaroni and cheese.
Bake up some whole-grain goodness – Experiment by substituting buckwheat, millet or oat flour for up to half of the flour in your favorite pancake or waffle recipes.
Know what to look for on the ingredients list – Read the ingredients list and choose products that name a whole-grain ingredient first on the list. Look for “whole-wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “Whole-grain cornmeal,” “whole oats,” or “whole rye.”
Be a smart shopper — The color of a food is not an indication that it is a whole-grain food. Foods labeled as “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products, and may not contain any whole grain.
Whole grains can be healthy snacks – Popcorn, a whole-grain, can be a healthy snack. Make it with little or no added salt or butter. You might also try whole-wheat or rye crackers.
Be a good role model for children – Set a good example for children by serving and eating whole grains every day with meals or as snacks.
