What’s for breakfast? The selection is huge. The menu can include such items as waffles, pancakes, omelets, bagels, fruit bars, power bars, protein shakes, a piece of fruit, sausages, or cold cereal. With all this to choose from, which items will best fuel the brain of your growing child or an aging adult? You guessed it. Whole grains.
Whole Grains
Whole grains are the nutritious foods that have sustained humanity since ancient times. Whole grains offer variety to the diet and provide healthy bulk (fiber) allowing you to feel full and satisfied. Whole grains do not include refined cereals. Nope. They may be tasty but the nutritional value of two simply do not compare. Whole grains help the body to stay in balance warding off diabetes and heart problems.
Whole grains:
brown rice
buckwheat
bulgur (cracked wheat)
oatmeal
popcorn
Ready-to-eat breakfast cereals:
whole wheat cereal flakes
muesli
whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice
Less common whole grains:
amaranth
millet
quinoa
sorghum
triticale
Refined grains:
cornbread*
corn tortillas*
couscous*
crackers*
flour tortillas*
grits
noodles*
Pasta*
spaghetti
macaroni
pitas*
pretzels
Ready-to-eat breakfast cereals
corn flakes
white bread
white sandwich buns and rolls
white rice.
*Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains.
Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.
Add the Power of Whole Grains to Your Diet
According to a recent study teens and young adults were at risk for developing health problems because of the low daily amount of whole grain consumption.
One of the easiest ways to put whole grains in your diet, is to shop for them so you can cook up whole grains to eat for breakfast and/or dinner. It will save you money, time and your health.