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Healthy Whole Grains

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Previously, I talked about The Plate Method of eating. To review, 50% of your plate should be made of non-starchy vegetables, 25% protein, and 25% starch – either from grains or starch-containing vegetables. Let’s talk about grains today.

So, what is a grain? Any product made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. The grain category includes bread, pasta, breakfast cereals, grits, tortillas, popcorn, rice and more. 

Grains are divided into 2 different groups: whole grains and refined grains.

Whole grains contain all 3 parts of the grain kernel ? the bran, germ, and endosperm.

Refined grains have been milled - a process that removes the bran, germ and many vitamins and minerals.

Sorry to disappoint, but honey wheat bread is not a whole grain. If “enriched flour” is the first ingredient listed on a product, that’s a tell-tale sign it’s not a whole grain product.

Instead, look for the word “whole” at the beginning of the ingredient list.  Whether it says whole oats, whole-wheat flour, whole-grain corn or whole-grain brown rice.

Phrases like “multi-grain,” “100% wheat” and “high fiber,” may not be whole grain.

Keep in mind that at least half of all grains you eat should ideally come from whole grain sources. You should have 7 ounces, or 1 cup of grains per day.

This is Kimberly Boone, Registered Dietitian for Church Health.