How Well Do YOU Know Your Grains?

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Nicole Meadow, Registered Dietician

Thursday, April 05, 2007

The most recent 2005 Dietary Guidelines for Americans suggests “making half of your grains whole”.

This means having about three servings of whole grains per day! What exactly is a whole grain, you ask? Whole grains are made up of all parts of the grain- the bran (or the fiber-rich outer layer), the endosperm (the middle layer), and the germ (the nutrient-rich inner layer). Whole grains are an important part of a healthful diet because they contain essential vitamins and minerals and are a good source of complex carbohydrates needed to maintain energy levels. Whole grains are also a great source of both insoluble and soluble fiber. Soluble fiber plays a role in satiety and has also been shown to play a role in maintaining blood sugar levels and in decreasing blood cholesterol levels. Insoluble fiber helps the digestive system and maintains regularity.

Try some new whole grains in addition to the old favorites like brown rice, whole grain bread and oatmeal to make meals a bit more interesting and fun. Barley: is a good source of fiber, iron and B-vitamins. It can be used in soups and breads. Buckwheat: (kasha) is a gluten free grain high in protein, calcium, iron, B-vitamins and vitamin E. It can be used in soups, stuffing, casseroles, burgers, cereals. Millet: is a gluten free grain high in protein, iron, niacin and potassium. If you toast it lightly in a skillet before cooking, it will have delicious nutty flavor. It can be used in vegetable dishes, soups, cereals, breads. Quinoa: (pronounced keen-wa) is a gluten free grain high in protein, phosphorous, iron, B-vitamins. Quinoa must always be rinsed well before cooking to prevent a bitter flavor from a naturally occurring substance called saponin. You can try it as a substitute for rice. (Hint, for children who are a resistant to change, try mixing these new grains in with the familiar grains like rice until their taste buds adjust.)

Cooking Tips For Grains

In general, 1 cup of uncooked grain per 2 cups liquid.
Most grains are cooked by adding the grain to boiling liquid, reducing to simmer, & allowing them to cook until tender/soft. Fluff with a fork when done.
Try using a low sodium vegetable broth for additional flavor.
Add pre-cooked beans or veggies just before serving to increase nutrient density.

Did you know there is a NEW Food Pyramid?

The USDA’s Food Guide Pyramid has been updated to reflect the changes in the 2005 Dietary Guidelines for Americans. MyPyramid emphasizes the ability to personalize your approach to making healthful lifestyle choices that balance nutrition and activity. The MyPyramid symbol represents the recommended proportions of foods from each food group and emphasizes making smart food choices from every food group, every day! Physical activity is a new element to the symbol. A child-friendly version of MyPyramid, developed for children 6-11 years old, is also available.