Whole grain foods are recommended as part of healthy eating, and they're easy to find, yet nine out of ten Americans don't eat recommended amounts. According to nutrition experts, eating at least three servings of whole grain foods each day can help reduce the risk for heart disease, cancer and diabetes, and may help with weight management.
What Makes a Grain Whole?
Any grain, such as wheat, oats, corn and rice, is considered "whole" when it includes the right proportion of all three parts of the grain: bran, endosperm and germ. Each part of a grain kernel contributes to the "bundle" of nutrients in whole grains, including fiber, B vitamins, protein, vitamin E, trace minerals and other healthful plant substances. So, eating foods made from whole grain gives you the nutritional benefits of the entire grain. When grains are refined, the bran and germ portions are removed, along with important nutrients, leaving only the endosperm (e.g., refined white flour).
Whole Grain Mythbusters
When it comes to whole grains, make sure you know the facts.
Myth |
Fact |
| The main reason you should eat whole grains is for the fiber. |
Fiber contributes to the health benefits of whole grains, but there's much more. Foods made with whole grains contain a bundle of nutrients that work together to help protect your health. |
| Stone ground, 100% wheat, cracked wheat, multigrain, pumpernickel and bran are other names for whole grains. |
None of these names guarantees a food is whole grain. Check the ingredient list. Whole grain foods will list a grain, such as wheat, oats, corn or rice, as the first ingredient—and "whole" or "whole grain" will appear before the grain's name. |
| Whole grain breads, crackers and cereals are always brown. |
Color does not always signal whole grain. Molasses or caramel coloring may be added for a brown color in some grain foods. Many whole oats products, such as cereals, are light in color. |
| Whole grain foods are never "processed." |
Processed foods, such as bread, ready-to-eat cereals and crackers, can be excellent sources of whole grains as long as all parts of the grain are used in the food. |
| Whole grain foods are usually dry or gritty. |
Whole grain foods often have a pleasant "nutty" flavor. Some foods, such as breads, may be more dense. |
| Refined grains are not a healthy choice. |
Health experts recommend that at least half of your daily grain servings should be whole grain. Your remaining grain servings can be refined grains, which are important sources of the B vitamin, folic acid. Refined grains are often enriched with some of the nutrients lost during the milling process. |
Choosing Whole Grain Foods
Many of today's grain foods are available in whole grain varieties, including breads, ready-to-eat and hot cereals, pasta, crackers, tortillas, pancakes, waffles and muffins. MyPyramid.gov advises at least three servings of whole grains per day.
*These serving amounts also apply to refined grains.
| A serving of whole grain… |
Is equal to*… |
| Cereal |
1 cup flakes or rounds, 1¼ cup puffed, ½ cup cooked |
| Bread |
1 slice of bread, 1 small roll or "mini" bagel, ½ of a bun, pita or English muffin |
| Tortilla |
1 small (6-inch) flour or corn tortilla |
| Pasta or brown rice |
½ cup cooked |
| Crackers |
5-7 crackers |
| Pancakes or waffles |
1 pancake or waffle (4½-inch diameter) |
| Muffins |
1 small muffin (2½-inch diameter) |
Get Your Daily Grain
Any way you pour, slice or spoon them, foods made with whole grains offer health benefits that go a long way toward helping you live well. Try some of these tasty ways to make whole grains a regular part of your day.
- Rise and dine on whole grain cereal to get the first of your three daily servings of whole grains.
- Use whole grain pasta, barley or bulgur in soups, stews, casseroles and salads.
- Make the switch to brown rice, or try a combination of brown and white rice. Try stuffed bell peppers or tomatoes with brown rice, or serve your favorite stir-fry over brown rice. Quick-cooking brown rice is also available.
- When you make bread, muffins, biscuits, cookies, pancakes or waffles, substitute whole-wheat flour for half of the white flour.
- Take a whole grain to lunch— a sandwich on whole grain bread or add new appeal with whole grain bagels, tortillas or pita bread. For a gradual switch, try a combo sandwich with one slice of whole grain bread and one slice of white bread.
- Snack on whole grains, such as popcorn, low-fat granola made with whole oats, multigrain or brown rice cakes or snack mixes made with whole grain cereal.
- Try polenta, corn bread or corn cakes made with whole cornmeal.
- Be adventurous and try a variety of whole grains, like whole grain barley, whole wheat bulgur, kasha (buckwheat), triticale, quinoa and wheat berries (wheat kernels). These grains are easy to prepare and can be used in place of pasta or rice in many recipes.
- Use whole-grain bread crumbs, crackers or oats in meatloaf, meatballs and hamburgers.
- Try ground oats, cornmeal or crushed whole-grain crackers or unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets or eggplant Parmesan.
- Make a topping for baked fruit crisp with oats, whole wheat flour and brown sugar.
- Bake your own whole-grain chips using whole wheat pita bread, bagel slices or tortillas.
- Make your favorite rice pudding recipe with brown rice instead of white rice.
Fit whole grain choices into your day. Here are two delicious recipes to get you started.
Balsamic Shrimp with Pasta & Vegetables
Prep: 10 min.
Total: 30 min.
| 3 |
cups whole wheat penne pasta, uncooked |
| 1 |
Tbsp. olive oil |
| 2 |
red peppers, cut into strips, halved |
| 2 |
zucchini, cut lengthwise and crosswise in half, then cut into thin strips |
| 1-1/2 |
lb. cleaned uncooked shrimp |
| 2 |
cups shredded carrots |
| 1/2 |
cup KRAFT Balsamic Vinaigrette Dressing |
| 1/4 |
cup KRAFT 100% Grated Parmesan Cheese |
COOK pasta as directed on package.
MEANWHILE, heat oil in large nonstick skillet on medium-high heat. Add peppers and zucchini; cook and stir 5 min. or until crisp-tender. Stir in shrimp and carrots. Reduce heat to medium; cook 5 min. or until shrimp turn pink, stirring occasionally.
DRAIN pasta; place in large bowl. Add shrimp mixture and dressing; mix lightly. Sprinkle with the Parmesan cheese.
Makes 6 servings, about 2 cups each.
Creative Leftovers: Cover and refrigerate any leftovers, then enjoy the next day as a cold pasta salad.
Nutrition Bonus:
This low calorie, low fat meal is rich in vitamin A from the carrots, and the red pepper provides vitamin C.
Nutrition Information Per Serving: 410 calories, 10g total fat, 2g saturated fat, 225mg cholesterol, 520mg sodium, 49g carbohydrate, 7g dietary fiber, 8g sugars, 35g protein, 160%DV vitamin A, 80%DV vitamin C, 15%DV calcium, 35%DV iron.
Exchange: 2 Starch, 2 Vegetable, 4 Meat (L), 1/2 Fat
Grilled Shrimp Caesar Salad
Prep: 15 min.
Total: 21 min.
| 1/2 |
cup KRAFT Light Classic Caesar Reduced Fat Dressing, divided |
| 1 |
Tbsp. lemon juice |
| 1/2 |
tsp. cracked black pepper |
| 1 |
lb. large cleaned raw shrimp |
| 6 |
cups torn romaine lettuce |
| 2 |
cups tomato wedges |
| 1/4 |
cup KRAFT Shredded or 100% Grated Parmesan Cheese |
| 28 |
TRISCUIT Reduced Fat Crackers |
PREHEAT grill to medium-high heat. Mix 2 Tbsp. of the dressing, the lemon juice and pepper in large bowl. Add shrimp; toss to coat. Remove shrimp; discard dressing mixture.
GRILL shrimp 2 to 3 min. on each side or until shrimp turn pink.
TOSS lettuce and tomatoes with the remaining dressing in large serving bowl. Top with shrimp; sprinkle with cheese. Serve with the crackers.
Makes 4 servings
Nutrition Bonus:
For a low-calorie main dish, try this deliciously different twist on a classic Caesar salad. The lettuce and tomatoes not only team up to provide a good source of vitamin C, but they are also rich in vitamin A.
Nutrition Information Per Serving: 340 calories, 11g total fat, 3g saturated fat, 235mg cholesterol, 870mg sodium, 30g carbohydrate, 5g dietary fiber, 5g sugars, 32g protein, 70%DV vitamin A, 45%DV vitamin C, 20%DV calcium, 30%DV iron.
Exchange: 1-1/2 Starch, 1 Vegetable, 4 Meat (L), 1 Fat
|
