The orange band on Mypyramid (http://www.mypyramid.gov/) is the first and largest band. This represents the grain food group. The pyramid suggests that we make half our grains whole grains. What makes a grain whole? In nature, a grain consists of the bran, endosperm and germ. The bran and germ have most of the nutrients such as the B vitamins, Vitamin E, minerals and fiber. A whole grain is a grain that still has all of it parts intact after being processed into the food products we buy. For example, white flour has been processed down to only the endosperm, or the middle layer of the grain. It has very little nutrients because the germ and bran have been removed. In whole wheat flour, the bran and germ remain along with it nutrients.There are a variety of foods that can be considered whole grains, such as high fiber bread and cereal, whole grain or whole wheat pasta, brown rice, oatmeal and many others. Always read labels when buying packaged foods and be sure that the first ingredient says “whole” in front of the grain, such as whole grain or whole wheat flour.
It is easy to incorporate more whole grains into your diet. Instead of eating white bread, choose whole wheat or whole grain bread. Read labels and choose bread products that contain 3 grams of fiber or more. Another option instead of white rice is brown rice. A typical serving is a 1/2 cup. There are many types to choose from but the healthiest is long grain brown rice. Popcorn (without salt and butter) is also a whole grain. A serving is 3 cups popped and makes a delicious snack.
Some interesting and unusual grains that many Americans may not have tried are Quinoa, Millet, Kamut and Amaranth. These grains are considered ancient grains because they were eaten by our ancestors. Some in modern America are beginning to rediscover how delicious these grains are.
There are many more ways to incorporate whole grains into your eating plan. Visit http://www.mypyramid.gov/pyramid/grains_tips.html for more tips.
Healthy Action Step: Incorporate one new whole grain into your eating plan such as whole wheat pasta (instead of white) or high fiber cereal. Feeling adventurous? Choose Quinoa or Amaranth in place of rice.
