Skip to main content

Don't go against the grain — Go whole grain


Did you know that at least half of the grains in your diet should be whole grains? For many adults, this means three to five servings of whole grains daily. (For children, make that two to three servings daily.)
And yet the average American eats less than one serving of whole grains a day. In fact, the Dietary Guidelines for Americans reports that:
  • Most Americans eat enough total grains, but the majority are refined rather than whole. And refined-grain foods tend to have more solid fats and added sugars.
  • Less than 5 percent of Americans get the recommended minimum of three servings a day of whole grains. A serving is 1 slice bread; 1/2 cup cooked rice, pasta or cereal; 1 tortilla (6-inch diameter); 1 pancake (5-inch diameter) or 1 cup cereal flakes.
This month is Whole Grains Month and the theme is "Whole grains at every meal." If you follow this theme, you'll meet the minimum recommendations.
The best way to increase whole-grain intake is by replacing refined grains with whole grains. Here are some ideas for mealtime selections.

By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.


Breakfast
  • Choose whole-grain versions for your toast, bagel or muffin.
  • Make whole-grain pancakes or waffles.
  • Have a bowl of oatmeal, whole-oat cold cereals or those made with kamut, buckwheat or spelt.
  • Add oats to yogurt or look for yogurts that have whole grains already added.
Lunch
  • Choose whole-grain breads or whole-wheat or stoneground corn tortillas for your sandwich or wrap.
  • At the salad bar, look for brown or wild rice, wheat berries, kasha or whole-grain pasta.
  • Choose whole-grain crackers with a soup that has barley, brown or wild rice.
Dinner
  • Make sure that one-quarter of your plate contains a whole grain such as barley, rice (brown or wild), whole-wheat pasta, or stuffing made from whole-grain bread.
  • Add variety by adding corn, which is considered a whole grain.
  • Get exotic and try a pilaf made with quinoa, teff or millet.
There's good evidence that diets emphasizing whole grains lead to improvements in blood pressure and gastrointestinal health, and lower risk of cardiovascular disease, prediabetes and type 2 diabetes, and metabolic syndrome. An added benefit is that whole grains taste great.

By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

Labels:

Comments

Post a Comment

Popular posts from this blog

THE TRUTH ABOUT MENOPAUSE, WEIGHT GAIN AND "THE POOCH"

By Colleen McCleery, MD, OB/GYN—Exuberan® by Virtua Menopause is a mixed bag of little surprises. While most women look forward to saying goodbye to tampons and pads, far fewer are excited to now experience hot flashes and night sweats. And it’s probably fair to say that weight gain is the least popular and often least expected “side effect” of this hormonal shift. Considering many women struggle with their weight on a good day, it’s not surprising that this is the number one complaint from patients who are going through this transition. The biology of menopause During the late 40s to mid-50s, a hormone called FSH (follicle-stimulating hormone) increases and no longer performs its job to regulate the ovaries. During this increase in FSH, other hormones like estrogen, progesterone and testosterone decrease. A decrease in testosterone can lead to weight gain and decreased energy. And, not surprisingly, estrogen loss has far-reaching effects beyond hot flashes. It contribut...
Post a Comment
Read more

Banana Corn Fritters

Banana Corn Fritters 3/4 cup  Arrowhead Mills Organic Corn Meal 1/2 cup all-purpose flour 1 teaspoon baking powder 1/2 teaspoon  Swanson Organic Cinnamon 1/4 - 1/2 teaspoon  Swanson Organic Cayenne Pepper 1 1/4 cups bananas, roughly mashed (about 3 medium bananas) 1 large egg 2 tablespoons skim milk 2 tablespoons  Swanson Organic Coconut Oil , divided Directions: Preheat oven to 400°F. Coat a baking sheet with cooking spray. Whisk corn meal, flour, baking powder, cinnamon and cayenne in a medium bowl. Mix banana, egg and milk in a separate bowl. Add the cornmeal mixture to the banana mixture and stir until just blended. Heat one tablespoon coconut oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Using 2 tablespoons of batter for each, space 5 fritters evenly in the pan. Cook until golden brown, 30 seconds to 2 minutes per side. Transfer to the prepared baking sheet. Cook a second batch with the remaining oil and batter, adjustin...
Post a Comment
Read more

Adopting a Vegetarian Diet

Adopting a vegetarian diet has become a popular choice for individuals looking to improve their health, particularly as heart disease and obesity rates continue to rise in many parts of the world. Vegetarians tend to have lower cholesterol levels and consume fewer trans fats than those who consume meat and dairy products. However, to maintain good health, vegetarians must ensure they obtain the right amount of nutrients from their vegan diets. By taking care to plan their diets carefully, vegetarians can enjoy a satisfying and tasty way of life. While there is no established vegan diet, it is widely agreed that with so many vegetarian diets to choose from, the choice is ultimately up to the individual. However, vegetarians must be cautious not to make their diets too restrictive as this can lead to difficulties in meeting the body's daily nutritional requirements. Commonly deficient nutrients among vegetarians include protein, iron, vitamin B12, vitamin D, calcium, and zinc. Soy pr...
Post a Comment
Read more