Whole Grain Standard Clarified
In the past, to qualify for a “Basic” stamp a product must contain at least 8 grams of whole grains per serving. But different serving sizes left what some viewed as a loophole in that definition.
The new definition is similar to one used in the federal Dietary Guidelines which calls for 8 grams per ounce equivalent.
Grains, especially whole grains are an essential part of a healthy diet. They are a good source of complex carbohydrates, some key vitamins and minerals and naturally low in fat. Here are some ways to incorporate whole grains into your diet.
o To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.
o For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.
o Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.
o Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.
o Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.
o Use whole-grain bread or cracker crumbs in meatloaf.
o Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan