Wheat, rice, oats, cornmeal, and barley convert into grain products, like pasta, grits, tortillas, breakfast cereals, bread and oatmeal. While researching the food pyramid (www.mypyramid.gov/), I found that grains are separated into whole grains and refined grains.
Refined grains lose some of their vitamins and fiber and, then, need to be enriched afterward. Some argue that texture and shelf life are improved compared to whole grains but, I personally like the nutty flavor and crunchy texture that whole grains give to products. Even those people who don’t find the taste of whole grain appealing should find the nutrients and health benefits of whole grains worth getting used to the taste.
Consuming the proper amount of whole grain foods for your age, sex, and physical activity level helps with weight management, disease prevention, and even prevention of defects during pregnancy. The dietary fiber you receive from whole grains helps reduce blood cholesterol levels and regulates bowel function. Thiamin, riboflavin, niacin, and folate (important B vitamins) help the body release energy from carbohydrates, fat, and protein. Then there’s magnesium and selenium (a mineral I didn’t even know was of any importance) that protect cells from oxidization and keep an eye on the immune system.
If you were wondering how exactly to fit these much needed grains in your diet, I found some ideas. When going to the grocery store for the typical food items, substitute the regular white bread for whole wheat bread; buy brown rice rather than white, and choose wheat pasta over white pasta. Use whole wheat or oat flour for half of the flour in pancakes, muffins, and waffles. Try breading fish and baked chicken with rolled oats, such as Cream of the West Roasted Ranch Oats, or Roasted 7-Grain cereal and add about 1/4 cup of either cereal into a pound of hamburger when you make patties. It’s a great way to add nutrition plus acts as a binder.
As for snacks, buy Cream of the West Montana Crunch, made from whole-grain oats and barley, and eat it straight form the bag or add it to yogurt with fresh fruit. You can also use Cream of the West Roasted Wheat, Roasted 7-Grain or Roasted Ranch Oats in your cookie recipes. There’s a recipe for best-ever Ginger Snaps on the side of the Cream of the West Roasted Wheat box and also some great recipes on the web-site (www.creamofthewest.com).
Finally, when shopping for food, look for these as one of the first and only ingredients: wheat, multi-grain, oats, brown rice, bulgur, flax, graham flour, corn, rye, and wild rice. Happy Eating!
