Week 3 – Going With The Grain
Goal for the week: Replace at least half your grain servings with whole grain products.
- List all the grain products you consume on a daily or weekly basis. Include bread, bagels, English muffins, tortillas, cereals, crackers, pasta, rice dishes, granola bars, chips or anything made from a grain.
- Now go through your list and decide which items will be replaced with a whole grain version. For example, substitute brown rice for white rice, whole wheat pasta for the enriched variety or whole wheat bagels for enriched bagels (you get the picture).
- Start with replacing half of your grains with whole grains but continue to challenge yourself to do more.
Whole grains retain all three layers of the grain: the bran, germ and endosperm and thus all of the nutrients and fiber. Refined flours only retain the endosperm and therefore must rely on “enriching” the flour to add back many important vitamins and minerals. However, the enrichment process doesn’t add back the lost fiber, which has been shown to reduce risk for heart disease and insulin resistance, relieve constipation, and help with weight control.
Look for a product labeled “100% whole wheat” or “100% whole grain.” If it doesn’t say that, look for a whole grain listed as the first ingredient. Some grains are always whole, including oats, wheat berries and barley (exception being pearled barley), even if the ingredient list doesn’t say “whole.”
For more tips on how to shop for whole grains, go to Shopping for Whole Grains.
Recipe of the Week: Turkey Meatloaf
Check back next week for another tip on how to build a healthy diet!
Director of Nutrition and Wellness