Whole grains have the power to help you lose or maintain weight, lower your cholesterol levels and reduce the risks of heart disease and diabetes, according to the U.S. Department of Agriculture's nutrition site, ChooseMyPlate.gov. However, it can be tough to work them into your diet when processed and refined grain products are so prevalent in grocery stores and restaurants. To incorporate more fiber, vitamins, minerals and complex carbohydrates into your eating plan, try making a series of small adjustments.
Switch Breads
One simple change you can make any time is switching from white bread to whole wheat. If you're not used to munching on whole-grain bread, you may notice that the taste is slightly different from white bread's. The texture is a bit nuttier and the bread may be denser. You may enjoy the more substantial texture. However, many grocery-store whole-grain loaves are just as soft as their white counterparts and contain more fiber and protein per serving.
Cook Large Batches
Making food in large batches is a hallmark of convenience. If you take an hour or two on the weekends to prepare big batches of whole-wheat bread, oatmeal, quinoa, brown rice or other whole grains from scratch, you can refrigerate or freeze individual portions and have grains to eat every day throughout the week.
Bake with Whole Wheat
Whenever you bake, replace up to half of the all-purpose flour in your recipe with whole-wheat flour. If you're making a sweet treat such as muffins, cake or cookies, use whole-wheat pastry flour because its lower protein content is less likely to give baked goods a tough texture. For casseroles, breads and rolls, regular whole-wheat flour is fine. You can even seek out recipes that use 100 percent whole-wheat flour as you grow more accustomed to the taste and texture.
Have Hot Cereal
Some brands of cold cereal contain whole grains, but you'll avoid a lot of added sugar and processed ingredients if you have whole-grain hot cereal for breakfast instead. Oatmeal is a classic choice that takes just a few minutes to prepare and is simple to dress up with brown sugar and raisins, fresh berries or honey and cream. It's also rich in both soluble fiber and insoluble fiber, which MayoClinic.com notes can improve digestive health and lower blood cholesterol levels.
Munch on Popcorn
Not everyone realizes that popcorn is a whole-grain product. It's less than healthy when it's slathered with butter and sprinkled liberally with salt, but air-popped popcorn served with a small amount of grated Parmesan or a drizzle of olive oil and fresh herbs makes a nutritious and convenient whole-grain snack. Instead of reaching for potato chips or cookies next time you're watching TV, have popcorn.
Considerations
Whole grains offer a wide collection of fantastic health benefits, but they don't make up a balanced or complete diet on their own. In addition to working them into your daily eating plan, HelpGuide.org recommends having regular servings of fruits, vegetables, dairy and lean proteins to meet all of your nutritional needs.
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