We hear that whole grain is best but how easy is it to find? It seems that oats, rice, wheat, barley, cornmeal and other cereal grains all begin as whole grains but many times when they reach the grocery shelves they have been refined to the point that most of their nutritional value is lost.

Whole grains contain entire grain kernels. Refined grains have a finer texture and also have a longer shelf life. The longer shelf life makes them more appealing to manufacturers and stores. However, the dietary fiber, iron and many of the B vitamins have been removed. Some examples of refined grain products are white flour and white rice. The manufacturer’s then claim to ‘enrich’ the grains by adding certain B vitamins and iron after the processing, but it is not the same. The best method is keeping the whole grain intact, which is lost when refined.

The amount of grains needed on a daily basis depends on your age, gender and level of physical activity. The USDA says most Americans consume adequate amounts of grains, but unfortunately they are not whole grains. The USDA recommends that at least half of the amount of grains consumed should be whole grain.

Here are some tips that may help to incorporate whole grains into your daily diet:

• Substitute whole-wheat flour or oat flour for up to halpf of the flour in pancake, waffle or muffin recipes.
• Substitute whole grain products for refined products. This is not as difficult as you may think, begin by eating brown rice or wild rice instead of white and whole wheat bread instead of white bread.
• Use whole grains in dishes such as soups and casseroles. Try using whole wheat pasta for your next spaghetti dish.
• Try using whole-grain bread or cracker crumbs in meatloaf or on dishes that require breading like egglpant parmesan, baked fish or chicken.
• Have plenty of snacks available that consist of whole-grain cereals or popcorn. Whole grain cracker and cheese are much better that sugary treats.

For more information on the health benefits of whole grains and other foods be sure to visit: http://mypyramid.gov

Until next time,