Make half of your grains whole. Have you ever heard this recommendation? It’s a common and catchy phrase to remind you to incorporate whole grains into your eating plan, and there’s a reason behind the saying for why whole grains are so good for you! Check out the tips below and use the infographic attached to use for you or to educate someone for an easy reminder about whole grains.
Reasons to choose whole grain foods:
- Dietary Fiber. Whole grains are often rich in fiber. Dietary fiber helps your stomach feel fuller by slowing down digestion. It may also help with regular bowel movements.
- Source of B-Vitamins. These vitamins pack a big punch as they help regulate metabolism, your nervous system, and help form red blood cells. Some B-vitamins include thiamin, riboflavin, niacin, and folate.
- Prevent Disease. When you incorporate whole grains into your diet, you may help reduce your risk of heart disease, obesity, or high cholesterol.
- Other Vitamins. Whole grams also contain iron, magnesium, and selenium. These vitamins all play vital roles in the functioning of different systems in your body, such as your immune system.
When choosing foods to swap or how to add more whole grains into your eating plan, make sure to read the packaging and food label. Look for “WHOLE grain” or “WHOLE wheat” somewhere on the package. Here are some examples of whole grain foods that you can plan throughout the day:
Breakfast
- Oatmeal (try it with fresh fruit!)
- Whole grain cereal
- Whole wheat English muffin
- Whole wheat waffles
- Whole wheat pancakes
- ½ whole wheat bagel
Lunch
- Whole wheat sandwich or pita bread
- Whole wheat tortilla or quesadilla
- Whole wheat pasta or pasta salad
- Homemade whole wheat pizza
- Whole wheat crackers with soup or salad
Dinner
- Wild rice or brown rice (short or long grain)
- Whole wheat spaghetti noodles
- Whole wheat tortilla for tacos
- Whole wheat rolls
- Add quinoa, bulgur wheat, or barley to soup