Idiot's Guides: Optimum Nutrition by Green Stephanie

Author:Green, Stephanie [Green, Stephanie]
Language: eng
Format: epub
Publisher: DK Publishing
Published: 2016-01-12T05:00:00+00:00

Make smart choices when selecting products such as breads and cereals, as misleading labeling runs rampant in the grains aisle. You’ll find that many product labels claim “Whole Grain,” “Ancient Grain,” “Grain and Seed,” or “7 Grain.” However, you must read the item’s ingredients list to know for sure if the product is 100 percent whole grain or whole wheat. If the first ingredient is whole-wheat flour, the bread is truly made with whole wheat. If the first ingredient is enriched wheat flour, it’s not considered whole grain, but rather is made primarily or solely from processed flour. If the product claims it’s rich in whole grain or whole wheat, the terms “refined” or “processed” must not come before the word “whole.” Apply this principle to all cereal and bread products as well.

Making the transition from refined grains to whole can take some time. If you’ve always eaten white rice and pasta, slowly start converting to brown rice and pasta by mixing white and whole grain together. Finding new recipes that incorporate whole grains is helpful as well.

Adding whole grains into your dietary pattern can be simple. A serving is considered 1 ounce. This equals to about a half cup of cooked whole grains, one small slice of bread, or one cup of ready-to-eat cereal. Keep in mind that whole grains take longer to cook than refined grains. Planning ahead will make adding them to your diet easier.

If you find yourself short on time, cook whole grains ahead of time and freeze them in serving sizes for last-minute dinners. Look for precooked bags of quinoa, brown and wild rice, and mixed grains. These are easy to microwave and are shelf stable until opened. Try new varieties of grains such as bulgur, farro, quinoa, and barley as substitutes for rice and pasta. Whole grains are great incorporated into salads or on top of Greek yogurt and cottage cheese.

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