Originally published July 10 2005
Ways to boost whole grain intake
by Mike Adams, the Health Ranger, NaturalNews Editor
Some tips for increasing your whole grain intake: swap white for whole-wheat, use whole grains in mixed dishes and replace white flour with whole wheat.
Along with fiber (good for reducing cholesterol and maintaining healthy digestion), whole grains are high in B vitamins (good for metabolism) and in the minerals iron and magnesium (good for carrying oxygen through the body and bone strength).
Instead of refined white bread, white rice or white pasta, have whole-wheat bread, whole-wheat pasta or brown rice.
Use whole-grain bread or cracker crumbs in meatloaf.
Or try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets or eggplant parmesan.
Some examples are barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.
Or create a whole-grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices.
For a special touch, stir in toasted nuts or chopped dried fruit.
In pancakes, waffles, muffins and other flour-based recipes, substitute whole-wheat or oat flour for up to half of the flour that's called for.
� Try a whole-grain snack chip, such as baked tortilla chips.
� Choose foods that name one of the following whole-grain ingredients first on the label's ingredient list: brown rice, bulgur, graham flour, oatmeal, whole-grain corn, whole oats, whole rye, whole wheat and wild rice.
Use the nutrition label and choose products with a higher percentage Daily value (%DV) for fiber -- that's a good clue to the amount of whole grain in the product.
Also look for terms that indicate added sugars (sucrose, high-fructose corn syrup, honey, and molasses) and oils (partially hydrogenated vegetable oils) that add extra calories and avoid those foods.
� Set a good example by eating whole grains with meals and for snacks.
� Teach kids who are old enough to read the ingredient list on cereals and snack food packages and choose items with whole grains at the top of the list.
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