The Veggie Table: How to Get More Whole Grains in Your Diet

by in The Veggie Table, January 9, 2012
whole grains
Are you eating enough of these?

We’re teaming up with fellow food bloggers and healthy eating advocates to host a Healthy Every Week Challenge, a month-long initiative to develop healthy eating habits. The plan an is to develop a manageable healthy habit each week that will carry through the new year. Join us here and share what you’re eating on Facebook and Twitter with the hashtag #gethealthy.

If you’re following a vegetarian or vegan diet, chances are a good portion of your plate is already made up of grains. But the 2010 Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. What’s so special about whole grains? They’re naturally packed with high amounts of fiber, and micro-nutrients like folic acid, magnesium, and vitamin E. All grains are low in fat and cholesterol free, and they typically have between 5-10 grams of protein per cup, which is great new for those of us following a plant-based diet. All that fiber and protein in whole grains helps to fill us up and keep us satisfied, making them great for weight management. Better yet, they’ve been linked to a lower risk of heart disease, diabetes, and certain cancers.

Many people unnecessarily shy away from whole-grains because they’re intimidated by less common varieties like triticale, quinoa (pronounced keen-wah, which is actually from the seed family), bulgur and barley or aren’t sure how to cook them. But it’s easier than ever to get more whole grains in your diet – even if you don’t cook! Many food companies are catching on to the whole-grain trend and are selling pre-cooked whole grains, like Uncle Bens Whole-Grain Brown Ready Rice, Amy’s Frozen Steel Cut Oats, or  Trader Joe’s prepared Multigrain Pilaf. Cooking them from scratch is simple, too. Usually all it takes is a 2:1 ratio of water to whole grain on the stove-top, cooked just like you would make rice. Here are some easy (and tasty!) ways to get more whole grains into every meal and snack of your day:

Breakfast:

Lunch:

Dinner:

Snacks:

TELL US: How are you going to get more whole grains in your diet this year?

Janel Ovrut Funk, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Eat Well with Janel, and follow her on Twitter @DietitianJanel.  Catch up on her previous posts here.

 

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Comments (1,750)

  1. Judy says:

    Most whole wheat items have sugar products in them…wish a company would make breads and others without the sugar.

  2. Dom says:

    I cut wheat out of my diet because of the carbs, that raise my blood sugar levels. My blood glucose is now normal and I've lost 17lbs (not all because of the wheat but it helped)

  3. So great to see this article here. Great to get ideas other than wheat grains! @Judy – gluten free products have a similar problem (higher sugar, sodium, preservatives). Great job reading labels!

    If you see a gluten free bread recipe that you know works, please let me know (sugar is easy to substitute – I use stevia plus a little extra baking powder).

  4. cjfergie23 says:

    Started whole wheat week with Eggo wheat waffles for breakfast, chicken for lunch and Veg Stir Fry with Minute Rice long grain for dinner. Nutrition label on the rice says 1/2 c = 190cal, 0fat, 0chol, 41g carb. As a diabetic I try to limit my carbs to 20g for brkfst, 30g lunch and 60g dinner. Trying to reduce meat in my diet and increase vegetarian meals…..limit cheese but eat all the veggies I want. If you're Diabetic, do you have ideas you can share?

  5. holly says:

    i love whole grain pasta and breads! the whole grains taste alot better than white bread and remeber whole grain is good for you ,but multi grain is not cause they add a lot of crap such as some bleached flour which is awful for everyone!

    • Janel says:

      When choosing breads, make sure the first ingredient says "whole wheat flour." If it says anything like "enriched wheat flour" or "multigrain flour," etc. you're likley not getting a 100% whole wheat product.

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