Category: Moms

Whole Grain Selection

Whole Grain Selection

Whole grains have the entire grain kernel, Gtain Whole Grain Selection the bran, germ, and endosperm. Oats are a great source of both soluble and insoluble fiber. The Bottom Line.

Whole Grain Selection -

Find savings in your area and discover new ways to prepare budget-friendly foods. Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today. Learn more.

The site is secure. Make Half Your Grains Whole Grains. En español. Download PDF Healthy eating is important at every age. Start with these tips: Have whole grains at breakfast Enjoy a whole grain hot cereal.

Enjoy a multigrain bowl Create a one-dish meal by layering a mixture of grains like barley or wild rice with some colorful veggies and some low-fat cheese. Swap your sandwich bread Look for sandwich-type breads made with whole grains. Choose whole grain takeout Ask about whole grain options when dining out or ordering take-out food.

Experiment with a new grain Cook a new grain like quinoa, amaranth, or millet. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat?

Choose whole grains instead of refined grains. These components have various effects on our bodies: Bran and fiber slow the breakdown of starch into glucose—thus maintaining a steady blood sugar rather than causing sharp spikes.

Fiber helps lower cholesterol as well as move waste through the digestive tract. Fiber may also help prevent the formation of small blood clots that can trigger heart attacks or strokes. Phytochemicals and essential minerals such as magnesium, selenium and copper found in whole grains may protect against some cancers.

The Whole Grain Stamp is a widely used marker on food products. The stamp, while designed to steer consumers towards healthy whole grains, identified products with more fiber and less sodium and trans fat but that were higher in sugar and calories than whole grain foods without the stamp.

The other three USDA criteria had mixed results in identifying healthier whole grain products, but criterion 4 the carbohydrate-to-fiber ratio of less than proved to be the most effective measure of healthfulness. Foods that met this criterion were higher in fiber and less likely to contain trans fats, sodium, and sugar.

Because calculating the carbohydrate-to-fiber ratio may be difficult and not readily available for a consumer reading a label, the study suggests that labeling guidelines appearing on whole-grain foods should be improved. Whole Grains and Disease As researchers have begun to look more closely at carbohydrates and health, they are learning that the quality of the carbohydrates you eat is at least as important as the quantity.

References U. Department of Health and Human Services and U. Department of Agriculture. December Identifying whole grain foods: a comparison of different approaches for selecting more healthful whole grain products.

Public Health Nutr. Wu H, Flint AJ, Qi Q, et al. Association between dietary whole grain intake and risk of mortality: two large prospective studies in US men and women. JAMA Intern Med. Jacobs DR, Jr. Am J Clin Nutr. Zong G, Gao A, Hu FB, Sun Q. Whole Grain Intake and Mortality From All Causes, Cardiovascular Disease, and Cancer: A Meta-Analysis of Prospective Cohort Studies.

Publication Sections. Try these questions. What are the differences between whole grains and refined grains? Get more whole grains in your diet. Try this example.

For more information. Try these questions 1. The answers are 1. False; 2. True; 3. False Read the ingredient label to learn about your food choices. Look for one or more of these words as the first ingredient in a whole-grain food: brown rice oatmeal whole rye bulgur whole-grain corn whole wheat graham flour whole oats wild rice Color is not a good indication of a whole grain.

Get more whole grains in your diet Check www. gov to see the recommended amount of grains based on your gender, age and activity level. Substitute whole-grain products for things you already buy.

Try using brown rice and whole-wheat pasta in casseroles and other dishes. Add or substitute whole-grain flour or oatmeal when making cookies or other baked goods. Eat whole-grain crackers, baked whole-grain tortilla chips or popcorn for a snack.

The food Selectuon at Cauliflower and beetroot salad. gov recommends that Sugar cravings triggers least half of the grain Selectiin in your diet be whole grains. Read the ingredient label to learn about your food choices. Look for one or more of these words as the first ingredient in a whole-grain food:. Color is not a good indication of a whole grain. All whole grain kernels contain three Cauliflower and beetroot salad Wole bran, Whole Grain Selection, and endosperm. Wyole section houses Grian nutrients. The bran is the Whooe -rich Cauliflower and beetroot salad Wholle that Whope B vitaminsCauliflower and beetroot saladcopper, zincmagnesiumantioxidants Cayenne pepper for blood pressure, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin EB vitamins, phytochemicals, and antioxidants. The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals. The invention of industrialized roller mills in the late 19th century changed the way we process grains.


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Author: Muzahn

3 thoughts on “Whole Grain Selection

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