WHOLE GRAIN TIPS

Whole grains are an essential part of a balanced diet.  They contain nutrients such as zinc, magnesium, B vitamins and fiber.  Due to their nutrient dense content, the USDA recommends making at least half of your grain intake whole.  Here are some tips for increasing your whole-grain consumption.

1.SEARCH THE LABEL- A great way to determine if a product is or contains a whole grain is to check the food label.  The food label is a great resource to indicate foods that are healthier choices.

2.LOOK FOR THE WORD "WHOLE"- The ingredient list is a good way to indicate if something is a whole grain.  Some whole-grain ingredients include, WHOLE oats, WHOLE-wheat flour, WHOLE-grain corn, WHOLE-grain brown rice, and WHOLE rye.  Foods that say "multi-grain", "100% wheat", "high fiber", "enriched", "made with" or are brown in color, may not be true whole-grain products.

 3.FIND THE FIBER LABEL- If a product provides at least 3 grams of fiber (per serving), it is a good source of fiber.  If it contains 5 or more grams it is an excellent source of fiber.

4.GLUTEN FREE? -People who can't eat wheat gluten can eat whole grains if the choose carefully.  There are many whole-grain products that do not contain gluten such as: buckwheat, certified gluten-free oats or oatmeal, popcorn, brown rice, wild rice and quinoa that fit gluten-free diet restrictions.

5.STORAGE AND SHELF LIFE - Since whole-grains contain the entire kernel and no preservatives, they will spoil more quickly.  Proper storage will increase shelf life and decrease spoilage.  Such as: keeping a lid on, keeping excess amounts in the freezer, and keeping them wrapped up.

*** Most whole-grain flours keep well in the refrigerator for 2 to 3 months and in the freezer for 6 to 8 months. Cooked brown rice can be refrigerated 3 to 5 days and can be frozen up to 6 months.

https://www.choosemyplate.gov