1. Understand How to Define Whole Grains
Whole grains are the building blocks of any nutritious diet, Mediterranean or otherwise. The base of the Mediterranean diet is a wide variety of whole grains, ranging from bulgur wheat to beans and lentils. The term whole grain refers to a grain that includes the germ, bran and endosperm. If it is missing any of those three parts, it cannot be a whole grain. Whole grains can come in a variety of ways including cracked, crushed, rolled and cooked. All of these are equally nutritious. Common whole grains include wheat, rye, brown rice and bran. To help you find products that contain whole grains, look for the whole grain stamp, issued by the Whole Grains Council. If the stamp is missing, look for the word "whole" in the ingredients as well as in the product name.
2. Experiment with Whole Grains
Go beyond a slice of store-bought wheat bread in your quest for whole grains. There are many different types of whole grain breads, ranging from pita pocket to whole grain English muffins. Many snack bars, such as Kashi bars, include whole grains. For some whole grain goodness at dinner, purchase whole wheat pasta or long grain brown rice. You can add the pasta to traditional spaghetti and meatballs or to a hearty vegetable soup. The rice makes a great base for grilled vegetables, seafood paella or as an easy-to-prepare side dish. Say goodbye to boring potatoes and instead, try a dish flavored with exotic couscous instead. You can replace many starchy, white foods with a healthier, whole grain alternative. Not only are these alternatives heart healthy, they may help you lose weight.
3. Consider the Fiber Advantage When Choosing Whole Grains
An added bonus of whole grains on the Mediterranean diet is a boost of fiber. Fiber helps cleanse the body and may help lower cholesterol. There are two main types of fiber--soluble and insoluble. Much of the 20-30 grams of fiber a day that most healthy adults need can come from whole grains. Whole grain foods that have a good kick of fiber include bran, oatmeal and shredded wheat.
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