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Grain Group: Tips for Adding
Grain to Your Daily Diet

Written by Sky Taylor, Diet Bites

Opt for whole grain over refined grain for optimum health benefits.

A few healthy suggestions to consider incorporating next time you're puttering around in your humble kitchen:

brown rice over white rice; add to soups, cold salads or stuffings

whole wheat pasta over regular; create healthier pasta salads and mac-n-cheese OR skip the cheese and add canned tomatoes instead for a healthy dose of lycopene

add barley to soups and bulgur wheat to casserole or stir-fries

More Whole Grain Goodness to Support Optimum Health

opt for whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes (may require additional leavening)

use whole-grain bread or cracker crumbs in meatloaf, meatballs or other dishes where you would normally use crackers

experiment with rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan

Rather than eating that, eat this:

substitute whole grain ready-to-eat cereal for croutons in salad

for snack time, enjoy ready-to-eat whole grain cereals

use whole-grain flour or oatmeal when making cookies or other baked treats

opt for whole grain, baked chips over fatty fried versions

grab the popcorn, a natural whole grain - but keep a lid on the salt and butter

Snacks, the Grain Group

While most weight loss eating plans recommend fruit for snacking times, it's a wise idea to keep grains in consideration.

The body only requires two to three servings from the Fruit Group but the Grain Group requires a minimum of six upwards to eleven, based on personal needs, current weight and body frame size - as well as state of health and activity levels.

Getting in six servings - the base minimal can be challenging, much less ten or more per day while keeping caloric content in check so that the body doesn't experience an increase in body weight.

Opting for a healthy grain for snack time is just one way to add a healthy serving.


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