Nov
15
Written by:
Tom Kalka
11/15/2006
USDA recommends 6 servings of grains each day, but what does that mean?
Last year the USDA recommended that we eat six servings of grains a day, three of which should be whole grains. But unfortunately, most Americans are still consuming only one serving of whole grains each day. So what's the best way get your fill? Nutritionist Joy Bauer has the scoop.
Last year, the USDA nutrition guidelines told Americans to get at least three daily servings of whole grains — that’s three plus ounces. Fortunately, with hundreds of brand new, whole grain products hitting the shelves, consumers have plenty from which to choose. Here’s why you should eat them and how to choose the best of the best:
What exactly is a whole grain?
Whole grains are literally grains that are whole. They must contain all three parts of a grain — the bran, the germ and the endosperm.
- Bran: Tough outer layer that contributes fiber
- Germ: Core of the grain and loaded with vitamins, minerals, antioxidants and fiber
- Endosperm: Starchy middle layer that provides a lot of carbohydrates; often the only part in processed, refined white bread
How do whole grains differ from refined grains?
Refined grains, and products made with them, have had parts of the whole grain removed — the bran and germ — to give the grain a finer texture. Some examples of fine grains are white flour and white rice. Products made with refined grains include white bread, many crackers and baked goods. Most refined grains are enriched, which means certain B vitamins and iron are added back after processing.
Why go whole grain? And where are they found?
Aside from providing nutrients, antioxidants and fiber, whole grains are also absorbed more slowly in our bodies (compared to refined grain, like white bread and rice). This slower absorption can help prevent spikes in sugar and insulin, which in turn may decrease the risk for diabetes and heart disease.
Sources of whole grain:
- Whole wheat flour
- Whole grain barley
- Oats
- Millet
- Amaranth
- Corn
- Brown rice/wild rice
- Wheat berries
Navigating through the supermarket: How do you really know if a product is whole grain? Read food labels! They are your best tool for determining whether a product provides ample whole grains, and people should take full advantage of reading those labels. The bottom line is: Check the food product’s ingredient list and ensure that one of the first ingredients starts with the word “whole” or “oats.” Phrases like “stoned wheat,” “cracked wheat” and “wheat flour” don’t guarantee the presence of whole grain.
Good label: Arnold Whole Grain Classics Seven Grain “Whole wheat flour” is the first ingredient. This product provides whole grains!
Bad label: Arnold Carb Counting Multi Grain “Wheat flour” is the first ingredient. No whole grains in this product.
How to get the recommended three plus servings each day:
Breakfast
Lose this:
- Cold cereal: Special K, Rice Krispies, Fruit Loops
- Hot cereal: Cream of Wheat
- English muffin: Thomas' White English Muffins, Thomas' Hearty Grain Multi Grain
- Waffles: Eggo Frozen Homestyle or Buttermilk
- Pancake mix: Aunt Jemima's Original Pancake and Waffle Mix
Choose this:
- Cold cereal: Plain Cheerios, Wheaties, Total, Shredded Wheat, Kashi Mighty Bites, Cascadian Farms Wheat Crunch, Barbara’s Shredded Oats
- Hot cereal: Quaker's Traditional Oats
- English muffin: Thomas' Hearty Grain 100% Whole Wheat
- Waffles: Frozen Eggo NutriGrain (made with whole grain), Van's Multi-Grain (or Blueberry), Flax Plus Frozen Waffles
- Pancake mix: Hodgson Mill Insta-Bake Whole Wheat Pancake Mix, Aunt Jemima's Whole Wheat Pancake and Waffle Mix
Lunch
Lose this:
- White bread
- White tortilla wraps
- White pita bread
Choose this:
- Whole grain bread (some examples include: Wonder Stone-ground 100% Whole Wheat, Pepperidge Farm 100% Whole Wheat, Arnold Natural 100% Whole Wheat and Arnold Stone-ground Multigrain)
- Whole wheat tortilla
- Whole wheat pita bread
Dinner
Lose this:
- White rice
- White spaghetti
- White couscous
Choose this:
- Brown rice
- Whole wheat pasta
- Whole grain blends: (for example, Rice A Roni Savory Whole Grains)
For more information on healthy eating, visit nutrition expert Joy Bauer on her Web site below: CFC Copied directly from: © 2006 MSNBC Interactive
www.joybauernutrition.com