Foods made with whole grains are not only delicious but also nutritious. They might include: whole grain cereal, whole wheat bread, whole grain pasta, popcorn, oatmeal, whole grain crackers and whole wheat and corn tortillas. Whole grains are important for a healthy body because they contain vitamins and minerals, and fiber which helps us feel fuller longer.. To get the most benefits, at least half of the grains you eat each day should be whole grains. A simple tip to help you choose whole grain is to read the food labels carefully. Make sure you see the word “whole” next to the word grain or the actual grain that is found in that food item like wheat or rice. You can also check the amount of fiber in the nutrition section of the label since whole grains are a good source of fiber.
It is worth noting that some grains are refined (that are no longer whole) and lose a lot of the benefits as they lose the bran and germ in the refining process. When that is done fiber and other vitamins and minerals are lost too. Some examples of refined grains are white flour, bread and pasta. That is why it is very important to make at least half of your daily grains whole. Below are some examples of whole grains recipes for you to enjoy:
- Confetti Spaghetti - add canned tuna, chicken or beans to make this a main dish salad.
- Enchilada Casserole - add green salad for a complete meal.
- Pasta with Greens, Beans and Chicken - use leftover chicken to prepare this recipe.
- Fried Rice - you can use leftover brown rice and diced chicken or beef to make stir-fry or fried rice.
- Simple Fish Tacos - top whole grain wheat or corn tortillas with grilled fish or chicken and shredded veggies. Add fresh salsa for lots of flavor without adding fat or salt.
