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.

 

Similar Posts

Vegan Peppermint-Cookie Ice Cream

‘Tis the season for all things peppermint! This festive vegan ice cream is rich and creamy (thanks to coconut milk) yet refreshingly cool from t...

Comments (1,750)

  1. Gems form the internet…

    […]very few websites that happen to be detailed below, from our point of view are undoubtedly well worth checking out[…]……

  2. katom coupon says:

    Youre so cool! I dont suppose Ive read anything like this before. So nice to find somebody with some original thoughts on this subject. realy thank you for starting this up. this website is something that is needed on the web, someone with a little originality. useful job for bringing something new to the internet!

  3. Superb website…

    […]always a big fan of linking to bloggers that I love but don’t get a lot of link love from[…]……

  4. Sources…

    […]check below, are some totally unrelated websites to ours, however, they are most trustworthy sources that we use[…]……

  5. Gems form the internet…

    […]very few websites that happen to be detailed below, from our point of view are undoubtedly well worth checking out[…]……

  6. home decor says:

    You should check this out…

    […] Wonderful story, reckoned we could combine a few unrelated data, nevertheless really worth taking a look, whoa did one learn about Mid East has got more problerms as well […]……

  7. Online Article……

    […]The information mentioned in the article are some of the best available […]……

  8. You should check this out…

    […] Wonderful story, reckoned we could combine a few unrelated data, nevertheless really worth taking a look, whoa did one learn about Mid East has got more problerms as well […]……

  9. esta magnified…

    utrecht stufflebeam beter conferinta standwill thereof corporation….

  10. An outstanding share! I have just forwarded this onto a co-worker who was doing a little homework on this. And he actually bought me breakfast due to the fact that I discovered it for him… lol. So let me reword this…. Thanks for the meal!! But yeah, thanx for spending some time to discuss this topic here on your web site.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>