Whole grains are an important part of a healthy, balanced diet. They provide energy, fiber, and essential nutrients. You should not only consume them as part of your meals, but they should be included in snacks throughout the day as well. They can be paired with meats, cheese, nuts and nut spreads, yogurt, and fruits and vegetables.
Good Sources of Whole Grains
The term "whole grains" means that a grain or grain product has not gone through the process of removing the parts of the grain that contain the fiber, protein and nutrients. Those grains that have been processed are referred to as "refined grains," such as white flour. Whole grains are healthier and should be eaten in place of refined grains. Good sources of whole grains include brown rice, whole wheat pasta, whole grain bread and crackers, whole grain tortillas and whole grain cereals. These foods should be included in both meals and snacks in order to provide energy and proper nutrients.
Whole Grain Snacks Containing Dairy
You can pair whole grains with a variety of dairy products to create delicious and healthy snacks. Toast a whole grain English muffin and top with cream cheese and strawberry slices.Make a grilled cheese sandwich by melting two slices of cheddar cheese between a whole grain sandwich thin or 2 slices of whole grain bread. Top any flavored low-fat yogurt with whole grain cereal such as Kash brand cereals, Total or low-fat granola. Enjoy a bowl of whole grain cereal such as Kashi, Total, low-fat granola, Shredded Wheat or All-Bran with skim or 2% milk topped with fruit. Pair whole grain crackers like Kashi brand, Triscuits or Wheat Thins with sliced cheese and a handful of nuts.
Cook steel cut oatmeal with skim or 2 percent milk topped with dried fruit and nuts, or you can enjoy whole wheat macaroni and cheese using whole wheat pasta and melted cheese.
Whole Grain Snacks Containing Meat/Meat Substitutes
You can pair whole grains with a variety of meats/meat substitutes to create these delicious and healthy snacks. Roll two slices of turkey lunch meat with a slice of deli cheese and pair it with whole grain crackers. Spread hummus over a whole grain English muffin and top with sliced salami or any other lunch meat and add a side of baby carrots. Use whole grain sandwich thins and top with natural peanut butter or almond butter; add a side of celery slices.
Whole Grains Snacks Containing Fruits/Vegetables
Pair whole grains with a variety of fruits and vegetables to create these delicious and healthy snacks. Make a sandwich using whole grain sandwich thins topped with peanut butter and thin apple slices. Prepare a whole wheat pasta salad using cooked whole wheat pasta with red and green peppers, carrots, corn, tomatoes, and olives, mixed with Italian dressing and seasoned to your liking. Bake whole grain banana muffins by adding two whole bananas to a whole grain muffin mix or enjoy whole grain fruit bars like Kashi TLC bars, Luna bars, Clif bars or Lara bars.
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