Smart Eating Series: Grains

Eat Smart: Choose Whole Grains



What are whole grains?
Whole grains include all the components and naturally occurring nutrients of the entire grain seed: The bran, this fiber-rich outer layer contains important phytochemicals, B vitamins, and minerals. The endosperm, the center section contains complex carbohydrates, protein and some B vitamins. The germ, the nutrient-rich inner core contains B Vitamins, Vitamin E, unsaturated fat, phytochemicals and antioxidants



What are the nutritional benefits of whole grains?
Whole grains are less processed than highly refined grains. This means that vitamins, minerals and fiber are not lost during processing. In addition to providing essential nutrients, whole grains contain phytochemicals and antioxidants and also add texture and flavor to the diet. The fiber derived from whole grains, plays a positive role in satiety and can help you feel full longer, which may aid in weight control. Additionally, fiber can help normalize blood sugar and reduce blood cholesterol levels.





How many whole grain servings do you need?
MEAL AMOUNT SERVING
Breakfast: Oatmeal (hot, cooked)
½ Cup/serving

Lunch: Lean Cuisine® Spa Cuisine™
I entrée*/Serving

Snack: 100% Whole Grain Crackers with 1 oz. cheese
4 crackers/Serving

Dinner: Grilled Chicken and Brown Rice
1/3 cup brown rice/Serving

Snack: Popcorn, popped
2 cups/Serving



The new Dietary Guidelines for Americans, released in January 2005, recommend that individuals eat at least half of their grains as whole grains. For adults, this translates into three or more servings of whole grains every day.What is a whole grain serving?
The USDA defines a whole grain serving as any food containing 16 grams of whole grain. Most whole grain foods are a combination of whole grain (16 grams), and water, sugar, fat and other ingredients make up the balance to equal ~1 oz. (28 grams) serving. So, the guideline for adults is to aim for at least three-ounce equivalents of whole grains each day. In general, 1 slice of bread, 1 cup of cereal, ½ cup cooked rice, pasta or cereal is 1 oz. of whole grains so long as the "whole" grain is listed early in the ingredient statement.Everyday ways to add whole grains:
Look for: claims like “Excellent source of whole grain” or “100% whole wheat”, “whole grain (name of grain)”, “stone ground whole (grain)” or “brown rice”.Steer clear:
Words that DO NOT necessarily mean the product is a whole grain source include: wheat flour, organic flour, multigrain, enriched flour, bran, wheat germ, semolina, durum wheat.





LEAN CUISINE® is a registered trademark of Société des Produits Nestlé S.A., Vevey, Switzerland.© 2008 America On the Move Foundation. All rights reserved.
America On the Move® would like to thank our National Program Sponsor, LEAN CUISINE® for contributing this article.