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WHOLEsome Great Grains

March is Nutrition Month.

Looking to add more whole-grain goodness to your diet? Consider these delicious choices:

1] Oats aren’t just for breakfast. Try: bread with added whole-grain oats, or fruit cobbler topped with oats and a bit of brown sugar. You can also replace up to half of the flour in a recipe with oat flour.

2] Brown rice is more nutritious than white. Try: brown rice in stir-fry, a casserole or as stuffing for baked peppers or tomatoes.

3] Spelt is a type of wheat — a bit sweeter, nuttier and richer in protein than regular wheat. Try: spelt pasta, pretzels or crackers.

4] Quinoa has a nutty flavor and a chewy texture. Try: quinoa as a side dish, or in pilafs or risotto.

5] Corn is an age-old staple. Try: whole-grain cornbread, baked tortillas or air-popped plain popcorn.

Whole grains are packed with vitamins, minerals, fiber and other health-protecting nutrients. Research suggests they may help fight cardiovascular disease and control insulin, triglycerides and weight.

Serving size: Fill one-fourth of your plate with grains — and make half your grains whole.

When shopping for grains, look for the word whole as the first item on the ingredients list, or for the words 100% whole grain on the product label. Terms such as brown, 9-grain, multi-grain and mixed grain don’t guarantee the product is whole grain.

 

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