Eat 2 Servings of Whole Grains A Day

  • The majority of highly processed foods contain refined flours along with added sugars, fat, and/or sodium. Processed grains have the bran and endosperm removed and therefore less fiber.
  • Switching to whole grains (such as bulgur) and whole grain products (such as wheat bread) to at least 2 to 3 servings per day can help to decrease your risk for obesity, cardiovascular disease, type 2 diabetes, and certain types of cancer.
  • Check IN and draw a check mark if a) your day had at least 2 whole grain foods, b) you made at least one substitution of a refined food with a whole grain food. Use a free pass if you did not have any whole grains.

What’s Inside

What’s IN

  • Variety of whole grains to color your plate: brown, black or red rice, farro, barley, quinoa, amaranth, bulgur wheat.
  • Whole grain rice such as brown, wild, red, purple, or black.
  • Products made from whole grains (100% whole wheat bread with no added sweeteners, brown rice pasta, brown rice crackers, etc).
  • Hot grain cereals (rolled oats, steel-cut oats, multi-grain).
  • Whole grain breads: 100% whole wheat or multi-grain, whole wheat tortillas.
  • Whole grain hot cereals: oatmeal, oat bran or whole grain kamut.
  • Whole grain pastas: whole wheat.
  • Whole grain snacks: plain popcorn.

What’s OUT

  • Products made with refined grains (white rice, white flour) such as white bread, breakfast cereals, desserts, or pastries.
  • Refined snacks: crackers, potato chips, or cookies. These tend to have added fat and sodium.

Why This Is A Good Idea

The majority of processed foods contain refined flours along with added sugars, fat, and/or sodium. Also, most refined foods (such as white rice) have been stripped of their natural fiber, vitamins and minerals, all of which are important for good health. Whole grains are not only fiber-rich but also packed with other nutrients such as protein, iron, zinc, manganese, folate, magnesium, copper, thiamin, niacin, vitamin B6, phosphorus, selenium, riboflavin, and vitamin A. Switching to whole grains (such as bulgur) and whole grain products (such as wheat bread) can significantly decrease your risk for obesity, cardiovascular disease, type 2 diabetes, and certain types of cancer. The 2015 Dietary Guidelines recommends to choose whole grains for at least half of the total grains, which is equivalent to about 3 to 5 servings a day.

Basic Tips

  • Check IN and draw a check mark if a) your day had at least 2 whole grain foods, b) you made at least one substitution of a refined food with a whole grain food. Use a free pass if you did not have any whole grains.
  • Choose single-ingredient whole grains such as bulgur, farro, quinoa, cracked wheat or wheat berries and mix with your favorite veggies or add to your salads or soups.
  • Substitute a Refined Grain food with a Whole Grain food. Fiber-rich grains keep you full faster and longer!
  • Try a colorful rice grain such as brown, red, black, or purple instead of plain white! These may be more flavorful, even nutty-tasting and certainly more nutritious.
  • Bake or cook with whole grain flours derived from whole wheat, spelt, oat, kamut, or buckwheat. Use for homemade pancakes, waffles, breads, muffins, pretzels, or cookies.
  • Choose 100% whole wheat or whole grain food products and snacks with 1st ingredient as the grain. Be sure to check the ingredient list for added sugar, fat or salt. The less ingredients, the better!

Shopping List

  • For single ingredient whole grains, you may need to visit both your local grocery and natural food stores (Whole Foods, Trader Joes) or even Asian supermarkets (for specialty rices) to see what is available.
  • Go to the dried pasta aisle and look for whole grain options for your favorite type like spaghetti noodles, rotini, linguine, angel hair, elbows, penne, and even lasagne!
  • Go to the bread aisle and skip the white bread options. Read the labels for whole grain ingredients.
  • If you’re in the mood to bake or to make a breakfast batter, go to the baking aisle and you’ll see flours for almost every type of whole grain such as whole wheat, oat, barley, quinoa, kamut, buckwheat, amaranth, millet, and brown rice.

Recipes

Smart Things To Read And Watch

Note: Diet ID is not focused on the number on the scale. Weight loss can be a byproduct of developing healthier eating habits, but if you have questions about your weight, please contact your physician.

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