Food & Nutrition

Daily Whole Grains: Best Choices

Wholesome Grains For Health

Choose a variety of grains daily, especially whole grains

Foods made from grains (wheat, rice, and oats) help form the foundation of a nutritious diet. They provide vitamins, minerals, carbohydrates (starch and dietary fiber), and other substances that are important for good health. Grain products are low in fat, unless fat is added in processing, in preparation, or at the table. Whole grains differ from refined grains in the amount of fiber and nutrients they provide, and different whole grain foods differ in nutrient content, so choose a variety of whole and enriched grains. Eating plenty of whole grains, such as whole wheat bread or oatmeal, as part of the healthful eating patterns described by these guidelines, may help protect you against many chronic diseases. Aim for at least 6 servings of grain products per day?more if you are an older child or teenager, an adult man, or an active woman and include several servings of whole grain foods.

Why choose whole grain foods?

Vitamins, minerals, fiber, and other protective substances in whole grain foods contribute to the health benefits of whole grains. Refined grains are low in fiber and in the protective substances that accompany fiber. Eating plenty of fiber-containing foods, such as whole grains (and also many fruits and vegetables) promotes proper bowel function. The high fiber content of many whole grains may also help you to feel full with fewer calories. Fiber is best obtained from foods like whole grains, fruits, and vegetables rather than from fiber supplements for several reasons: there are many types of fiber, the composition of fiber is poorly understood, and other protective substances accompany fiber in foods. Use the Nutrition Facts Label to help choose grains that are rich in fiber and low in saturated fat and sodium.

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HOW TO INCREASE YOUR INTAKE OF WHOLE GRAIN FOODS

Choose foods that name one of the following ingredients first on the label’s ingredient list.

.brown rice

  • oatmeal

  • whole oats

  • bulgur (cracked wheat)

  • popcorn

  • whole rye

  • graham flour

  • pearl barley

  • whole wheat

  • whole grain corn

Try some of these whole grain foods: whole wheat bread, whole grain ready-to-eat cereal, low-fat whole wheat crackers, oatmeal, whole wheat pasta, whole barley in soup, tabouli salad.

 
NOTE: “Wheat flour,” “enriched flour,” and “degerminated corn meal” are not whole grains.


Figure 4

SAMPLE INGREDIENT LIST FOR A WHOLE GRAIN FOOD

INGREDIENTS: WHOLE WHEAT FLOUR, WATER, HIGH FRUCTOSE CORN SYRUP, WHEAT GLUTEN, SOYBEAN AND/ OR CANOLA OIL, YEAST, SALT, HONEY.

Enriched grains are a new source of folic acid

Folic acid, a form of folate, is now added to all enriched grain products (thiamin, riboflavin, niacin, and iron have been added to enriched grains for many years). Folate is a B vitamin that reduces the risk of some serious types of birth defects when consumed before and during early pregnancy. Studies are underway to clarify whether it decreases risk for coronary heart disease, stroke, and certain types of cancer. Whole grain foods naturally contain some folate, but only a few (mainly ready-to-eat breakfast cereals) contain added folic acid as well. Read the ingredient label to find out if folic acid and other nutrients have been added, and check the Nutrition Facts Label to compare the nutrient content of foods like breakfast cereals.

ADVICE FOR TODAY
Build a healthy base by making a variety of grain products a foundation of your diet.

Eat 6 or more servings of grain products daily (whole grain and refined breads, cereals, pasta, and rice). Include several servings of whole grain foods daily for their good taste and their health benefits. If your calorie needs are low, have only 6 servings of a sensible size daily.

Eat foods made from a variety of whole grains?such as whole wheat, brown rice, oats, and whole grain corn?every day.

Combine whole grains with other tasty, nutritious foods in mixed dishes.
Prepare or choose grain products with little added saturated fat and a moderate or low amount of added sugars. Also, check the sodium content on the Nutrition Facts Label.