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.


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

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