Whole grains contain the bran and germ of a grain product as well as its endosperm. They are healthier for the body than refined grains, which often have the bran and germ removed in the refinement process. Whole grains can be cooked and eaten as is or used as ingredients in more elaborate recipes and dishes.
Whole Grain Bread
Check bread ingredient labels when you go grocery shopping. Breads made with whole grains such as whole wheat flour will have the grains listed as their very first ingredient. Even though some breads have labels saying they are made with whole grains, their first ingredients may still be refined and milled white flour.
The USDA Food Guide Pyramid names bread made with whole wheat flour or another whole grain flour as an important part of the grain group. You can eat whole grain bread with any meal of the day to add fiber, carbohydrates and additional servings of grain to your diet.
Muesli
Choose muesli in the morning if you want a breakfast that's rich in whole grains and will give you sustained energy throughout the day. Muesli is one of the only ready-to-eat cereals that the USDA mentions in its list of whole grain products. Its blend of oats, dried fruits and nuts provides natural sugars, protein and vitamins along with the whole grain.
Whole Grain Crackers
Buy whole wheat, buckwheat or rye crackers. The Mayo Clinic recommends these crackers as a healthy way to add more whole grains to your diet. The snacks all offer one full serving of whole grains and are usually high in fiber as well. Try pairing them with fresh fruits, cheeses or vegetables to add vitamins, protein and minerals.
Whole Wheat Tortillas
Make sure the ingredient label of your tortillas lists whole wheat flour as the first ingredient. Most tortillas are made with refined white flour and do not offer as many nutrients or as much fiber as those made with whole grains.
Whole Grain Pasta
Check your grocery store or health food market for whole grain or multi-grain pastas. They are made with whole wheat flour or other whole grain flours, and their nutritional profiles are packed with more vitamins and minerals than their white flour counterparts. They may also be more filling. The Whole Grain Guide of HealthLetter states that most whole grain foods are digested more slowly, so they provide the body with more energy over a longer period of time.
Rice Mixes
Pick up brown rice or wild rice mixes from the store. White rice is not a whole grain, but brown rice and wild rice both retain their bran and germ during processing. Mixes and products that utilize these types of rice will have more fiber, vitamins and minerals than those made with white rice.
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