Switching to Whole Grains
Timeless Nutrition Tip
Switching to whole grains is one of the easiest of the more healthy ways to help you make nutritious changes in your diet.
Most grain based foods, like breads, cereals, muffins, crackers, bagels and tortillas are available in whole grain varieties. You can determine if the product is whole grain by looking to see if the word "whole" or "whole grain" appears before the grain name in the list of ingredients.
Replace white rice with brown rice and regular pasta with a whole-wheat variety.
If you are hesitant to make these changes, start out with a mixture and gradually phase out the white rice or regular pasta to help yourself become accustomed to the changes. You can also give other whole grain products a try:
- Barley: Barley contains significant quantities of beta-glucans, which are beneficial in human diets.
- Whole-wheat couscous: Couscous is simple to prepare - just add boiling water and let it sit. You can add exotic spices or sauces or leave it plain.
- Quinoa: A nutrition treasure. It's protein content supplies all nine essential amino acids.
- Bulgur (cracked wheat): Bulgur is high in carbohydrate, mainly complex carbohydrate (starch) which is a primary source of energy.
Another way to incorporate whole grain and is barely discernible is in baking. When flour is called for, replace half of the amount with whole-wheat flour.