Faculty of Allied Health Sciences > Nutrition and Food Engineering

Tips for Reaping the Benefits of Whole Grains

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Here are eight easy ways to work more whole grains into your daily diet:

 
1.  Choose whole-grain breads, cereals, English muffins, waffles, bagels, and crackers. Enjoy a sandwich at lunch with two slices of whole-grain bread, or a whole-grain pita or wrap, and you're two-thirds of the way toward meeting your goal.

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2. Eat popcorn. What could be easier than eating air-popped popcorn as a snack? A study in the 2008 May issue of the Journal of the American Dietetic Association found that people who regularly ate popcorn averaged 2.5 servings of whole grains per day, while non-popcorn eaters got less than one serving.

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3. Make your snacks whole grain. Snacks account for one-third of whole grain consumption - just make sure you choose the right ones. Check the label, because even though it is made with a whole grain, it could still be high in fat, calories, and sodium.

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4. Start your day with a bowl of whole-grain cereal. Members of the National Weight Control Registry who have lost substantial amounts of weight -- and kept it off -- swear by the importance of eating a nutritious breakfast, such as cereal, each day. But keep in mind that even when a product is made from whole grain, it's not necessarily healthy. Read the label and select cereals based on the whole-grain content and amount of sugar it contains. The less sugar, the better.

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5. Add whole grains to your baked goods. Try blending half whole-wheat flour with all-purpose flour to boost the whole-grain content of your baked goods. You can also use white wheat flour, available in your local grocery store. Another option is to replace one-third of the flour with whole-grain oats.

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