5.13.2008

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Solid research show that diets rich in whole grains and low in total fat, saturated fat and cholesterol are associated with a reduced risk of heart disease and certain cancers, according to the U.S. Food and Drug Administration.

Whole grains are so beneficial that the U.S. Department of Agriculture’s (USDA) Dietary Guidelines for Americans 2000, urge Americans to eat more whole grain foods. These include whole grain ready-to-eat cereal, whole wheat bread and low-fat whole wheat crackers, corn tortillas, brown rice while grain breads and rolls.

Whole grains contain three layers:

1. The Bran (fiber-rich outer layer)
2. The Endosperm (middle part)
3. The Germ (nutrient-rich inner part)

In contrast, when grains are milled, or refined, the bran and germ portions are removed, leaving only the endosperm.

When you eat a variety of foods made from whole grains, you get the nutritional benefits of the entire grain, including phytochemicals (protective plant substances), vitamins, minerals and fiber.

Health experts recommend getting 20 to 35 grams of dietary fiber daily, but Americans only average about 15 grams

	Check the Ingredient Statement for foods that list a whole grain as the first ingredient. Whole grain ingredients include:
	whole wheat Whole barley Whole oats Whole rye Whole commeal	Cracked wheat Graham flour Brown rice Popcorn
	Look for the words “rich in whole grain” or this FDA-approved health claim on the package: “Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat and cholesterol, may help reduce the risk of heart disease and certain cancers.”

• Start the day with a whole grain cereal.
• Slip whole grains into snacks. Server whole wheat pretzels, oatmeal cookies or try these great tasting recipes made with whole grain Shredded Wheat cereal from Post:

Spoon Size® Reduced Fat Munch Mix
Fruity Munch Mix
Lemony Wheatful Fruit Bread

• Make Sandwiches on whole grain bread.
• Eating out? Start your meal with mushroom barley soup.
• Top whole wheat spaghetti with tomato sauce for dinner.
• Serve a stir-fry over brown rice.
• When making muffins, quick breads or pancakes, replace half the white flour with whole wheat flour.

Of the 6 to 11 daily servings of grains recommended by the USDA Food Guid Pyramid, make several of these whole grain foods.

One serving of grains equals:

One ounce of ready-to-eat cereal
One slice of bread
1/2 cup of cooked cereal, rice or pasta

For more information contact the Wheat Foods Council