Wheat, rice, oats, barley, quinoa and corn are all members of the grain group. Grains make up a large group of foods that serve as a source of important nutrients and make a great addition to almost any meal or snack.
Why Whole Grains?
MyPlate recommends to make at least half of your grains whole grains.
The picture to the right shows what a grain looks like before it is milled. Whole grain foods are foods that are made using the entire grain intact. This makes whole grain foods a better source of the nutrients that are important in keeping our bodies healthy. Some examples of foods made from whole grains are whole wheat bread*, corn tortillas*, whole wheat tortillas*, brown rice*, and popcorn.
*WIC approved food
The other grains we commonly eat are refined grains. In refined grains, the fiber-rich bran and vitamin-rich germ have been removed. Enriched grains are refined grains with nutrients such as folic acid and iron added to them. Many breakfast cereals, breads, rice products, and pastas are made from refined or enriched grains.
How do I know it's a whole grain food?
Sometimes coloring may be added to breads made from enriched wheat flour to make them look like whole grain products. Check the ingredients list on the package to make sure you are getting a product made from whole grains. Look for these key words: whole wheat flour, whloe rye flour, oats, oatmeal, stonground whole wheat, brown rice, or 100% whole grain.
Tips for eating more whole grains:
- Use whole wheat bread or other whole grain breads instead of white bread for sandwiches or french toast.
- Use whole wheat or corn tortillas in place of flour tortillas.
- Make brown rice instead of white rice to go with your meal.
- Have oatmeal or whole wheat cereal as a part of your breakfast.
For more information on grains visit the MyPlate website.
Valerie Marcellus, Nutritionist Senior
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