Eat More Whole Grains

 Grains have been used for thousands of years in nearly every culture. They come in a lot of different forms like wheat, oats, and rice. Choosing whole grains at least half the time, is a healthy habit.
So what is a whole grain? When grains grow in the fields they have three edible parts: the fiber-rich bran, the heart healthy germ, and the starchy endosperm. Whole grains keep all three parts, even after they are ground up or processed. Refined or enriched flour or grain contains only the starchy endosperm.
There are many health benefits to eating whole grains.
• Have all the original vitamins, minerals, and fiber
• Are better for your teeth and gums
• Can prevent constipation
• Can reduce the risk of heart disease, diabetes, and some cancers
The best way to identify a whole grain food is to look at the food label, not at the color of the food. Look at the first ingredient on the food label. The first ingredient should be whole grain. This is because food labels will list ingredients by weight from most to least. This means the food has more of the first ingredients than any other ingredient.
Here are some tips to include more whole grains in your diet:
1. Choose 100 percent whole wheat breads, tortillas, bagels, and pita pockets.
2. Try plain popcorn or brown rice cakes.
3. Choose whole wheat pasta.
4. Add brown rice, barley, or other whole grains to your soups and casseroles.
5. Substitute half the white flour with whole wheat flour in your regular recipes for cookies or muffins.
6. Experiment with new recipes. Check out cookbooks from your local library!
Joy Ahrens is a Registered Dietitian for the WIC Nutrition Program. This program offers nutrition education, breastfeeding support, checks for healthy foods, and referrals to qualifying women, infants and children under five years of age.
To see if you qualify for the WIC Program, call 818-361-7541.