Whole grains are an essential part of a healthy diet. They contain important nutrients like fiber and B vitamins and are naturally low in fat. Aim for half of your daily grains to be whole grains.
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Here are some quick tips to increase the whole grains in your diet:
Increase amounts gradually
- Try substituting just half of your white bread for whole grain bread or half of your white flour tortillas with whole wheat tortillas or corn tortillas.
- Consider choosing brown rice instead of white rice when eating out.
Read labels
- When buying whole grain products, make sure a whole grain is the first ingredient listed. Look for items like whole wheat, brown rice, or oatmeal.
- Whole grains are a great source of fiber! Check the nutrition label for a fiber content of 10-20% of the daily recommended value.
Try using whole wheat flour in baked goods
- Start by replacing half of the all-purpose flour in a recipe, and then experiment with more. Whole wheat pastry flour and white whole wheat flour are also good options to try, and can result in a lighter texture.
- In some recipes (like cookies) oats can make a good flour substitute.
Use a variety of whole grains
- Use whole grain barley for a cold salad or replace your white rice with brown rice, quinoa, or farro.
When making rice or other whole grains, prepare extra
- It’s easy to add whole grains to soups and stews or as a base for a quick stir fry dinner.
- Oatmeal keeps in the refrigerator for up to a week. Warm up leftover oatmeal and top with a banana and peanut butter for an easy breakfast.
- Freeze leftovers you don’t use right away for up to 6 months.
Popcorn is a whole grain.
Fill small baggies with air- popped popcorn for an easy, on-the-go snack.
What makes a whole grain ‘whole’?
A whole grain contains all three parts of the grain called the bran, germ and endosperm. Refined grains have had portions taken off so that they will cook quicker or have a smoother consistency. Unfortunately, some other nutrients are removed in the processing.
Learn more about whole grains here!