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Action List for Whole Grains
Did you know that there are some great reasons to eat more whole grain breads and cereals?
They are low in fat.
They are good sources of fiber, vitamins, minerals, and protein.
They can be fixed and eaten in may ways.
Here are some actions to get you started and keep you going. Try two or three actions now and try more later.
Choose whole grain varieties of bread, muffins, bagels and rolls (whole wheat, bran, oatmeal, multigrain).
What's a whole grain? It's a grain that still has its outer covering, which contains the grain's fiber and many of its vitamins and minerals.
Choose a whole grain (oatmeal, wheatena) variety when you have hot cereal, or a cold breakfast cereal that provides at least 4 grams of fiber for serving.
Have whole wheat varieties of pancakes or waffles.
In recipes that call for flour, use at least half whole wheat flour.
For dinner at least twice a week, serve whole wheat noodles, brown rice or bulgur (cracked wheat).
Try higher fiber cracker varieties, such as whole rye crackers, whole grain flatbead, or some of the new muliltigrain crackers. Check the label to make sure you're choosing a low-fat variety.
Once a week or more, try a low-fat meatless meal or main dish that features whole grains (spinach lasagna, red beans over brown rice and vegetable stir-fry).
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How are you doing with fiber?
The National Cancer Institute recommends that you increase the amount of fiber in your diet to 20-30 grams of fiber a day. Fiber is found in fruits, vegetables, whole grains, cereals, dried beans, and peas. When shopping, read the food label. Foods that are high infiber contain 5 or more grams of fiber in a serving. Foods that are good sources of fiber contain 2.5 to 5 grams of fiber in a serving. Use the Nutrition Facts section of the food label to campare the dietary fiber content of products before you buy foods. Compare serving sizes when comparing dietary fiber content of foods.
Here's how quickly some simple food choices within a day can add up to at least 20 grams of fiber.
Grams of Fiber
Breakfast choices:
1 oz bran flake cereal.............................4.0
1 medium banana....................................2.4
6 oz orange juice..................................0.5
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Lunch choices:
1 sandwich (2 slices whole wheat bread)............3.0
2 cookies (fig bars)...............................2.0
1 large pear, with skin............................6.2
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Dinner choices:
spaghetti (1 cup pasta)............................1.1
1 3/4 cup salad (mixed greens with carrots,
broccoli, and kidney beans.........................7.1
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Total............................................. 26.3
Did you know that there are some great reasons to eat more whole grain breads and cereals?
They are low in fat.
They are good sources of fiber, vitamins, minerals, and protein.
They can be fixed and eaten in may ways.
Here are some actions to get you started and keep you going. Try two or three actions now and try more later.
Choose whole grain varieties of bread, muffins, bagels and rolls (whole wheat, bran, oatmeal, multigrain).
What's a whole grain? It's a grain that still has its outer covering, which contains the grain's fiber and many of its vitamins and minerals.
Choose a whole grain (oatmeal, wheatena) variety when you have hot cereal, or a cold breakfast cereal that provides at least 4 grams of fiber for serving.
Have whole wheat varieties of pancakes or waffles.
In recipes that call for flour, use at least half whole wheat flour.
For dinner at least twice a week, serve whole wheat noodles, brown rice or bulgur (cracked wheat).
Try higher fiber cracker varieties, such as whole rye crackers, whole grain flatbead, or some of the new muliltigrain crackers. Check the label to make sure you're choosing a low-fat variety.
Once a week or more, try a low-fat meatless meal or main dish that features whole grains (spinach lasagna, red beans over brown rice and vegetable stir-fry).
--------------------------------------------------------------------------------
How are you doing with fiber?
The National Cancer Institute recommends that you increase the amount of fiber in your diet to 20-30 grams of fiber a day. Fiber is found in fruits, vegetables, whole grains, cereals, dried beans, and peas. When shopping, read the food label. Foods that are high infiber contain 5 or more grams of fiber in a serving. Foods that are good sources of fiber contain 2.5 to 5 grams of fiber in a serving. Use the Nutrition Facts section of the food label to campare the dietary fiber content of products before you buy foods. Compare serving sizes when comparing dietary fiber content of foods.
Here's how quickly some simple food choices within a day can add up to at least 20 grams of fiber.
Grams of Fiber
Breakfast choices:
1 oz bran flake cereal.............................4.0
1 medium banana....................................2.4
6 oz orange juice..................................0.5
--------------------------------------------------------------------------------
Lunch choices:
1 sandwich (2 slices whole wheat bread)............3.0
2 cookies (fig bars)...............................2.0
1 large pear, with skin............................6.2
--------------------------------------------------------------------------------
Dinner choices:
spaghetti (1 cup pasta)............................1.1
1 3/4 cup salad (mixed greens with carrots,
broccoli, and kidney beans.........................7.1
--------------------------------------------------------------------------------
Total............................................. 26.3