What is a whole grain?
A whole grain is a grain that still has its outer covering, which is nutritionally rich in vitamins, minerals and fiber.
Did you know that there are many reasons to eat whole grain breads and cereals?
- They are low in fat.
- They are good sources of fiber, vitamins, minerals, and protein.
- They can be fixed and eaten in many ways.
Here are some tips to help you get started and keep you going.
- Choose whole grain varieties of bread, cereal, muffins, bagels and rolls (whole wheat, bran, oatmeal, multigrain).
- Choose a whole grain (oatmeal, wheatena) variety when you have hot cereal, or a cold breakfast cereal that provides at least 4 grams of fiber per serving.
- Have whole wheat varieties of pancakes or waffles.
- In recipes that call for flour, use at least half whole wheat flour.
- For dinner at least twice a week, serve whole wheat noodles, brown rice or bulgur (cracked wheat).
- Try high fiber cracker varieties, such as whole rye crackers, whole grain flatbead, or some of the new multi-grain crackers. Make sure to read the label to make sure you are choosing a low-fat variety.
- Once a week or more, try a low-fat meatless meal or a main dish that features whole grains (spinach lasagna, red beans over brown rice and vegetable stir-fry).