A Campaign for Grains
What are grains?
Grains are an important food group in our diet. We'll break down a bit about grains shortly, but first what are grains? There are two types of grains: whole grains and refined grains.
Let’s get into what that means…
Whole grains have not been refined. They contain the entire seed, which includes 3 parts: the bran, the germ and the endosperm. This means the whole grain contains all its original nutrients including vitamins and fiber. Remember: To be considered a whole grain it must be made up of 100 % whole grains. Be sure to check the ingredient list for whole grain listed first.
Pros of whole grains: They contain all the grain’s original nutrients including fiber. Fiber keeps your bowel movements regular, lowers your cholesterol and provides sustained energy. Aim to get 25-28 grams of fiber per day.
Refined grains are grains that have been processed and stripped of original nutrients. The bran and the germ are removed from the grain. If you’re choosing a refined grain, look for grains that are enriched. This means some B vitamins (thiamin, riboflavin, niacin and folic acid) and iron are added back after processing.
Pros of refined grains: Processing improves shelf life and allows them to last longer. They also provide a quick source of energy.
Examples of Grains | ||
Wheat | Rice | Pasta |
Oats | Barley | Tortillas |
Cereal | Bread | Oatmeal |
Popcorn | Grits | Quinoa |
Crackers | Rye | Orzo |
Why do grains matter?
Grains help keep your body healthy and running like it should while also helping to prevent diseases like cardiovascular disease, diabetes and obesity. Since grains are high in fiber, they can also help you feel fuller longer. Your body’s main source of energy is carbohydrates, which can be provided by grains. Grains add extra vitamins and minerals as well.
How do you add more grains into your diet?
The USDA MyPlate is an extremely helpful tool that shows you how to build a balanced meal. According to MyPlate, grains should make up about 1/4 of your plate at each meal. So how can you add more grains to your meals? Here are some examples:
- Enjoy ½ cup of oatmeal at breakfast.
- Use a whole wheat tortilla for your burritos.
- Use brown rice in a stir fry dish.
- Make your favorite pasta dish for dinner.
- Add quinoa to a salad.
- Have bran cereal as a snack.
And if you’re in need of something quick and easy, try:
- Granola bars
- Instant rice
- Popcorn
- Whole grain toast (with peanut butter)
If you want to try something new, you can check out one of our grain-focused recipes and many others under the Budget Bites playlist on our GSU Healthy Habits YouTube channel.