Thursday, February 2, 2012

Grocery List – Whole Grains


You should be eating 5 to 8 servings of whole grains every day.  How many do you eat?  If you are like the average person, you fall well short of the amount you should be eating every day.  I strongly suggest that you start finding ways to add the following grains into your diet, but first let me give you a quick shopping tip.

The best rule to follow when you are picking out grains is to avoid enriched or refined grains.  Grains that are enriched or refined are stripped of vitamins, minerals, and fiber.  When you are looking for grains you must look for whole grains!  When you’re looking at the ingredients of whole grain bread or pasta, make sure that the word ‘enriched’ is not on the label!  There are tons of ways to prepare raw whole grains.  

GRAINS

Amaranth
Barley
Brown Rice (Basmati, Long Grain, Medium Grain, Short Grain)
Buckwheat
Bulgur
Couscous
Flaxseed
Millet
Oats (Steel Cut/Rolled)
Quinoa (pr. keen-wah)
Rye
Spelt
Wheat (Bulgur, Durun, Hard Red, Soft Red, Kernels)
Wild Rice

FOODS CONTAINING WHOLE GRAINS

Whole Grain Bagel
Whole Grain Bread
Whole Grain Cereal
Whole Grain Crackers and Graham Crackers
Whole Grain English Muffin
Whole Grain Granola Bars
Whole Grain Oatmeal
Whole Grain Pasta
Whole Wheat Bread


BENEFITS OF EATING WHOLE GRAINS

Low in fat
Helps weight loss
Makes you feel full longer
Aids in digestion
Excellent source of fiber
Rich in vitamins, minerals, and plant enzymes
Prevents constipation
Reduces risk of heart disease
Protects you from some cancers
Prevents type 2 diabetes
Longer life expectancy

Make sure you are getting your 5 to 8 servings. Go shopping now if you have to! Whole grains are incredibly important for building a healthier you!


Let us know! What are your favorite whole grains? How many servings do you get each day?