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Feature Articles: Eating Well The Whole Grain StoryJanet Hackert, CPD, Nutrition and Health Education Specialist in Harrison County, University of Missouri Extension
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Some whole grains are common and easy enough to know how to fit
into an eating plan. There are the obvious, like choosing a
bread that lists “whole wheat” or “whole wheat flour” as its
first ingredient. Ingredients are listed by weight. The one that
is the most by weight is listed first. Muffins with “whole corn
flour” listed first would be another whole grain option.
Some whole grains may not have the actual word “whole” listed
in the ingredient list. For example, oatmeal, popcorn and graham
flour are themselves whole grains. “Don’t be taken in though, by
labels claiming “made with whole grain” or “source of whole
grain.” Check the first ingredient in the ingredient list to
know for sure if it is a whole grain food or not,” Hackert
recommends.
We can fit whole grains into a healthy eating plan in more subtle ways too.
- Rolled oats or rolled barley can be added to ground beef
(with an egg and seasonings) to make hamburgers or meatloaf
with a whole grain boost.
- Take whole wheat English muffins or bagels, top with
tomato sauce and cheese and warm in the microwave or oven
for quick and easy mini-pizzas with a little added whole
grain.
- For an easy snack, try mixing whole grain cereals, nuts
and dried fruit. (Be sure to check the ingredient list to
make sure the grain is whole.)
- Brown rice, hulled barley, cracked wheat, millet or
sorghum can be added to soups and casseroles for a more
wholesome whole grain main dish.
- Or mix brown rice, millet, bulgur wheat or your favorite whole grains and pour a sauce over it for a delicious and filling meal.
According to Hackert, preparing these whole grains is very
similar to cooking brown rice, though some small variations may
be needed in the water to grain ratio and cooking time. She
suggests, “Check package instructions or a good cookbook for
exact cooking times and the amount of cooking liquid needed for
each grain.”
If you have kids, set them on a scavenger hunt – at the
grocery store or in the store flyer – for other tasty options
that include whole grains. And see if they can make half their
grains whole grains!
If you have questions about the whole grain story, you can contact Janet Hackert at 660-425-6434 or e-mail her at HackertJ@missouri.edu
Last update: Tuesday, August 15, 2006
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