citizensmemorial.com 15 You may have heard that you should eat more whole grains. But knowing exactly what a whole grain is can be confusing. Here’s a look at what they are and how to find them. WHAT IS A WHOLE GRAIN? Whole grains are made up of the entire grain kernel—bran, germ and endosperm. Refined grains, like enriched breads and white rice, contain only the endosperm. You know a food is a whole grain when you see the words whole grain in the ingredient list. Note that terms like multigrain, stone-ground, 100% wheat and cracked wheat do not necessarily mean that the food is whole grain. Also, just because a food is brown doesn’t mean it is whole grain. The color may come from molasses or another added ingredient. WHY IS A WHOLE GRAIN GOOD FOR YOU? Eating the bran and germ helps keep your body healthy. Whole grains can help cut your chances of getting heart disease, diabetes and some types of cancers. Whole grains also can help with digestion and weight management. Because they are good sources of fiber, they help you feel fuller with fewer calories. HOW TO GET MORE WHOLE GRAINS IN YOUR DIET Most Americans eat enough grains, but not many get enough whole grains. The amount you need depends on many factors. Check out the recommendations for you at myplate.gov/myplate-plan. Aim to make at least half of the grains you eat whole grains. Below is a list of common whole grains. Have you tried them all? » Barley. » Brown and wild rice. » Bulgur (cracked wheat). » Corn and popcorn. » Crackers. » Oats. » Quinoa. » Whole-grain pasta, bread or cereal. Sources: Academy of Nutrition and Dietetics; American Heart Association; U.S. Department of Agriculture NUTRITION One-on-one nutrition consults available CMH Nutritional Services offers outpatient consultations with a registered dietitian. Sam Lazar, RD, LDN, can help with various dietary needs through one-on-one consultations. During the 30-minute session, she will assess your nutritional needs, discuss your long-term goals and create an individualized plan. Nutrition focuses for the appointments can include: » Medical nutrition therapy, such as managing cardiovascular disease, high cholesterol, GI conditions and renal disease. » Weight management, including weight loss or gain and maintenance. » Nutrition for wellness and performance. » Pregnancy and postpartum nutrition. » Improvement of lab values. Appointments require a physician referral. Ask your physician about a referral, or call Lazar at 417-328-6752 for more information. Whole grains How and why to add more to your diet Sam Lazar, RD, LDN
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