The dietary Guidelines for Americans recommend that you try to make at least half of your daily grain choices whole grains.
You can find out if the food you are eating is made of whole grains by looking at the ingredients list on the food label. The whole grain should be the first ingredient listed. The following are some examples of how whole grains could be listed:
- brown rice
- bulgur (cracked wheat)
- wild rice
- whole-grain barley
- whole-grain corn
- whole oats/oatmeal
- whole rye
- whole wheat
*Popcorn is a whole grain that can have added fat and salt. Try air-popping your popcorn to avoid these extras. When buying microwave popcorn, look for the lower-fat variety. You can also try the snack size bag to help with portion control.
Here are some explanations of less-familiar grains.
Bulgur - Bulgur wheat consists of kernels that have been teamed, dried, and crushed. It has a tender and chewy texture. It is a staple of Middle Eastern dishes.
Millet - Millet comes in several varieties and has a bland flavor that is a background to other seasonings. It is a staple in parts of Africa and Asia.
Quinoa - Quinoa is a grain that has been traditionally used in South American dishes. Its texture has been compared to that of couscous.
Triticale - Triticale is a grain that is a hybrid of wheat and rye. It comes in several varieties including whole berry, flakes, and flour.
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Blessings for a Glorious Day!