Whole grains of wheat, in contrast with refined or white wheat, contain fiber, antioxidants, vitamins, minerals and nutrients. Whole wheat, as well as other whole grains, aid digestion, gastrointestinal and cardiovascular health and weight management. They even help prevent child asthma, diabetes, metabolic syndrome, chronic inflammation, gallstones, cancer and heart disease. Because of whole wheat's significant health benefits, try to substitute whole-wheat products for the refined-wheat foods you normally eat.
Breads
Choosing whole wheat breads instead of white breads provides a simple, easy way to increase your whole grain consumption, without even adding new foods to your diet. Most people find that whole wheat breads actually have a richer flavor than their milder, less healthy counterparts. For breakfast, you can eat whole wheat bagels, toast, muffins, English muffins, waffles or pancakes. For a lunch or dinner entrée, make a sandwich with a whole wheat pita, slice of bread, wrap or bun. Make pizza on a whole-wheat crust, or wrap burritos in whole wheat tortillas. For a side dish, try a whole wheat loaf or rolls.
Pasta
Whole wheat pasta provides significant nutrients, unlike high-carb, calorie-rich white pasta. Eat a pasta dish for dinner -- including sauce, veggies and lean mean -- or have a cold pasta salad for lunch. You can enjoy all your normal pasta meals, from spaghetti and meatballs to macaroni and cheese, by simply substituting whole-wheat noodles for the usual white noodles.
Cereals, Oatmeal and Granola
Some cereals contain whole wheat grains, such as Kellogg's Frosted MiniWheats, Kashi's 7 Whole Grains Puffed Cereal and General Mills' Cinnamon Toast Crunch. Check the front label of the box and the ingredients list. If you prefer oatmeal, buy wheat flakes, cracked wheat cereals or whole wheat hot cereals, which offer excellent sources of whole wheat. Similarly, a bowl of whole wheat granola or a whole wheat granola bar provides a healthy dose.
Snacks and Sweets
For a healthy snack, try whole wheat pretzels, chips or crackers. For dessert, eat whole wheat cookies or cake. Check the ingredient lists if you buy these foods from the store. If you bake them at home, substitute whole-wheat flour for half the white flour, and increase the leavening slightly.
Always Check the Ingredients Label
When looking for whole wheat foods, check the ingredients label. "Whole wheat," "whole wheat flour," "whole grain wheat" or "whole grain wheat flour" should show up as the first ingredient, or at least near the beginning of the list. If you don't check the label, then the packaging may bamboozle you; tan or brown wheat bread doesn't necessarily contain whole wheat. If a food doesn't contain the whole grains of wheat as one of its first ingredients, then it doesn't offer more nutrition than foods made with refined, processed white flour.
Member Comments