Healthy Food Guide

Whole Grains

Whole grains are believed to be nutritionally superior to refined grains, richer in dietary fiber, antioxidants, protein and in particular the amino acid lysine, dietary minerals including magnesium, manganese, phosphorus, and selenium, and vitamins including niacin, vitamin B6, and vitamin E.

What are whole grains?
Whole grains are cereal grains which retain the bran and germ as well as the endosperm, in contrast to refined grains which retain only the endosperm.
In other words, it's a grain that still has its outer covering, which contains the grain's fiber and many of its vitamins and minerals.

Cereal Grains.
These include bread, pasta, breakfast cereal and flour, which are made from rice wheat, oats, barley and rye.

Did you know that there are some great reasons to eat more whole grain breads and cereals

1. They are low in fat.
2. They are good sources of fiber, vitamins, minerals, and protein.
3. They can be fixed and eaten in many ways.

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Here are some actions steps to get you started. Pick one or two steps and then keep adding to them, they will soon become a new healthy habit for you.

Choose whole grain varieties of bread, muffins, bagels and rolls (whole wheat, bran, oatmeal, multigrain). Also try low G.I. alternative dense breads containing a lot of whole grains, sourdough and stone ground flour breads.

Choose a whole grain (oatmeal, wheat) variety when you have hot cereal, or a cold breakfast cereal that provides at least 4 grams of fiber for serving.

Common whole grain products include oatmeal, popcorn, brown rice, whole wheat flour, sprouted grains and whole wheat bread

Have whole wheat varieties of pancakes, waffles or muffins.

In recipes that call for flour, use at least half whole wheat flour.

For dinner at least twice a week, serve whole wheat noodles, brown rice, brown pasta or bulgur (cracked wheat).

Try higher fiber cracker varieties, such as whole rye crackers, whole grain flatbread, or some of the new multigrain crackers. Check the label to make sure you're choosing a low-fat variety.

 Once a week or more, try a low-fat meatless meal or main dish that features whole grains such as spinach lasagna, red beans over brown rice or vegetable stir-fry.

Try biscuits made with dried fruit, oats and whole grains.

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Check labels, if it doesn’t say whole grain or whole wheat, it’s not the real thing. Here are some low GI breakfast  cereals to try. Did you know the word cereal derives from Ceres, the name of the Roman goddess of harvest and agriculture.

Low-moderate GI
Breakfast Cereals

Porridge
Sanitarium natural/lite toasted muesli
Sanitarium oat bran Weetbix
Kelloggs All Bran
Special K
Hubbards fruitful lite
Vogels soy linseed / mixed grain muesli