Incorporating Whole Grains into Your Diet

May 16, 2014 at 10:00 am Leave a comment

Whole Grains

Dietary Guidelines recommend a minimum of 3 servings of whole grain (16 gm/serving) a day.  Making it easy for shoppers to spot whole grain foods, a special WHOLE GRAIN STAMP is appearing on food packages.  If the product bears the 100% stamp, all ingredients are whole grains with a minimum of 16 grams for one serving. If a product bears the Basic Stamp, it contains at least 8 grams with half serving of whole grain, but also contains some refined grain.

If there is no stamp, check the package label.  Products will say “100%whole____(grain).” When you see the words whole grain, it contains all parts of the whole grain. Or in the list of ingredients, the first ingredient contains the word “whole,” that food product is predominantly whole grain.

The following are approximately 16 gm whole grain:
•    1 slice 100% whole grain bread
•    1 very small (1 oz.) 100% whole grain muffin
•    1 cup 100% whole grain ready-to-eat cereal
•    1/2 cup cooked brown rice or other cooked grain
•    1/2 cup cooked 100% whole-grain pasta
•    1/2 cup cooked hot cereal, such as oatmeal
•    1 ounce uncooked whole grain pasta, brown rice or other grain

You may already be eating whole grains, popcorn, cornmeal, Toasty-Os, or a bowl of oatmeal.  Whole grains are often a better source of disease-fighting phytochemicals and antioxidants than fruits and vegetables.  They are also part of a balanced diet.

You might like to try bulgur, whole grain wheat (parboiled, dried and ground).  It is absolutely delicious, nutritious and easy to prepare.  Boil 1 cups water, add ½ cup bulgur, bring to boil; cover and simmer for 12 to 15 minutes, or until tender.  It is low in fat and has a mild, nutty flavor. It is excellent mixed with chopped tomato, onion, cilantro, lemon juice and cucumber, or eaten with yogurt and berries for breakfast.  One half cup serving equals 40 gm of whole grain for around thirty cents per serving.

Advertisements

Entry filed under: Calories, Carbohydrates, Diabetes, Diet/Nutrition. Tags: , , , , .

Tips for Traveling with Diabetes DA Advanced Weight Loss Program Tip of the Week

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Trackback this post  |  Subscribe to the comments via RSS Feed


Archives

Follow us on Twitter!

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 228 other followers


%d bloggers like this: