“Whole grains” are the latest buzzword when it comes to nutrition, but it can be confusing to know what foods to choose – or how much to eat – to meet the recommended daily amount.
But new efforts, including a new whole grain stamp and creative recipes, are making it easier for everyone to incorporate whole grains into their diets.
Today, experts recommend three or more servings of whole grains per day, well above the one serving average Americans now consume.
The USDA defines a whole grain serving as 16 grams, which is just a little more than half an ounce. Good examples of what is considered one serving of whole grains include one cup of popcorn, one slice of 100 percent whole wheat bread or 1/2 cup of cooked brown rice.
Experts recommend whole grains for good reason: They are an excellent source of fiber and offer other nutrients such as vitamin E.
Eating more whole grains is associated with a reduced risk of heart disease, a healthier body mass index, more hunger satisfaction and better blood sugar control – all important factors to maintaining a healthy weight and feeling great.
As you plan your next trip to the grocery store, follow these tips to ensure whole grains are included on your list:
* Look for the label: To help consumers distinguish the level of whole grains a packaged product has, the Whole Grains Council has created a voluntary stamp that several food manufacturers will put on their products starting this spring:
* Good source: At least 8 grams (half a serving) of whole grains per serving. May also contain refined grains.
* Excellent source: At least 16 grams (a whole serving) of whole grains per serving. May also contain refined grains.
* 100 percent whole grain: At least 16 grams of whole grains, and no refined grains.
* Plan your plate: Plan ahead, and purchase a variety of whole grains to round out every meal. It’s easier to meet the recommended three servings by spreading whole grains throughout the day. Choose a cereal like Kashi for breakfast, a sandwich on whole wheat bread with tomato or lettuce for lunch and a side of corn with your dinner.
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