Do you feel as though you don’t fully understand the benefits of whole grains or how to successfully fit the suggested amount into your daily diet?
Today I wanted to show you just how easy and beneficial it can be to fit in your recommended serving size of whole grains.
So first, what are the benefits?
Whole grains are packed with a range of nutrients including protein, fiber, B vitamins, antioxidants, and minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Whole-grain diets can also improve bowel health by helping to maintain regular bowel movements and promote the growth of healthy bacteria in the colon!
So how exactly are you going to make sure you are getting enough whole grains into your diet?!
Let’s start with some examples of whole grains:
- Whole-grain corn
- Whole oats/oatmeal
- Brown rice
- Whole rye
- Whole-grain barley
- Wild rice
- Bulgur (cracked wheat)
- 100% whole wheat flour
Make sure you are looking for the word “whole” at the beginning of the food product. Ideally, the whole grain will be the first ingredient in the list, indicating that the product contains more whole grain than any other ingredient by weight.
Here are 6 tips on how to increase the number of whole grains you are having in your diet:
- Choose whole-grain breads, cereals, bagels, and crackers. Enjoy a sandwich at lunch with two slices of whole meal, granary, wheat germ, multigrain, seeded or mixed grain bread; or a whole wheat pita or wrap, and you’re two-thirds of the way towards meeting your goal.
- Eat popcorn. What could be easier than eating air-popped or low-fat popcorn as a snack? Just don’t choose pre-popped corn smothered in fat, sugar or salt.
- Make your snacks whole grain. Snacks account for one-third of whole-grain consumption, if you are choosing the right ones. Try rye crackers, whole-grain rice cakes, and oatcakes. Check the label, because even though it is made with a whole grain, it could still be high in fat, calories, and sodium.
- Start your day with a bowl of whole-grain cereal. But bear in mind that even when a product is made from whole grain, it’s not necessarily healthy. Read the label and select cereal based on the whole-grain and fiber content — and remember, the less sugar, the better.
- Add whole grains to your cakes, pastries and pies. Another baking option to boost whole grains is to replace one-third of the flour with whole-grain oats.
- Choose brown rice and whole wheat or blended pasta.
Hopefully, these benefits and tips will help you make smarter options when it comes to your whole grains and fibers. Good luck legends and remember we are always here to help. If you feel you need further help with your eating journey please send us an email or call us, you can find our contact details here.
Stay safe, stay healthy and we can’t wait to see you soon!