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Not Your Grandma’s Whole Grains: Easy Ways to Eat ‘Em

whole-grains

Whole-grain pasta has come a long way in the taste department! Credit: emmadiscovery

Today’s post on whole grains is part of FBG’s Back to Basics Week that features the best beginner fitness and beginner nutrition posts that help you to be a little healthier and—in theme with the week—a little smarter. Read on to learn how you can fit whole grains into your life with tips from Cynthia Harriman, director of Food & Nutrition Strategies for Oldways and the Whole Grains Council

“Secure your own oxygen mask before helping others.” We hear that message every time we fly, but sometimes as busy women, we forget the basic lesson in these words: You can’t take care of everyone else (whether it’s your boyfriend, your dog, your kids or your clients) if you don’t take care of yourself first.

Right now, with a new school year starting, justifying a little “me first” is even more important. You’re making sure the whole household gets a hearty breakfast, you’re packing healthy lunches and you’re planning good dinners that can be ready in minutes when you get home from work. But what about you? Are you getting the fuel you need to keep your energy up?

Carbohydrates are the main source of fuel for brains and muscles, and if you want to run on premium fuel, you need whole grains at every meal. The latest research tells us that whole grains are associated with many benefits, including:

  • Less abdominal fat, smaller waist circumference and better weight control
  • Lower blood pressure
  • Reduced risk of diabetes
  • Lowered risk of breast cancer

Whole grains keep you full and satisfied longer than refined grains, too, helping you avoid that mid-morning slump in energy. Because we know that you don’t have time to bake your own whole-grain bread, or cook wheatberries for an hour before dinner, here are a few of our favorite whole-grain tips for busy women.

whole-grain-stampEasy Ways to Incorporate Whole Grains in Your Diet

1. Not your grandma’s whole grains. Today, lots of grains are quick and easy. Quinoa, bulgur and whole-wheat couscous are each ready in 10 to 12 minutes. Or, check the aisles in your favorite grocery for 90-second brown rice.

2. Pasta meals to the rescue. Whole-grain pasta has come a long way. Whether you’re making mac-and-cheese for the kids or a sophisticated meal for just the two of you, try switching to whole-grain pasta. Most white pastas taste pretty similar, but there are a lot of variations in whole-grain pasta—from delicate to full-flavored—so try a few different varieties to find your favorite. When you pile on the veggies and a little fish, meat or beans, pasta meals are quick and healthy. You can throw together the toppings in the eight minutes it takes to cook the pasta.

3. Cook once; eat over and over. Grains keep all week in the fridge. Cook a big pot of brown rice on Sunday night, and you can throw it in a stir-fry on Monday, stuff it in burritos on Tuesday, and even grab some for breakfast on Thursday, mixed with dried fruit, nuts and milk.

4. Stealth whole grains. You’ve heard over and over to look for the word “whole” in the ingredients, but some whole-grain foods—like oatmeal, brown rice, wild rice and popcorn—fly under the radar. These may be some of your favorite foods, and you didn’t even realize they are whole grains!

5. Look for the stamp. Speaking of reading ingredient lists, we’re also guessing you’re more likely to be whipping through the aisles when you shop, instead of lingering over each purchase. That’s where the Whole Grain Stamp comes in handy. If you see this black and gold postage-stamp-like symbol (pictured above right) on a package, you know that you’re getting at least half a serving (8 grams) of whole grains. The Whole Grains Council has already checked the ingredients for you, to be sure you’re getting whole grains.

In fact, September is Whole Grains Month! Visit WholeGrainsCouncil.org for inspiring whole-grain recipes (including lots of gluten-free ones), more on whole-grain health benefits and even a list of chain restaurants that regularly serve whole grains. Stop by before September 30 and you can enter the Whole Grains Stampede for a chance to win $5,000 worth of groceries and a year’s worth of Quaker whole grain products or an Apple iPad2!

What’s your favorite whole grain? A big thanks to Cynthia for helping us to get our whole-grain on! —Jenn

FTC disclosure: We often receive products from companies to review. All thoughts and opinions are always entirely our own. Unless otherwise stated, we have received no compensation for our review and the content is purely editorial. Affiliate links may be included. If you purchase something through one of those links we may receive a small commission. Thanks for your support!