September 20, 2005
Get Healthy with Whole Grains
by Eat Right Montana
As
waves of amber grain are harvested across Big Sky Country, it's the perfect
time for Montana families to enjoy more whole grains on their plates. Like
most Americans, Montanans are only getting about a third of the whole grains
recommended by the U.S. Department of Agriculture (USDA) at MyPyramid.gov.
"Whole grains have substantial health benefits," according to Rosemary Newman, a registered dietitian, barley researcher, and former professor at Montana State University. "If you want to maintain a healthy weight and a healthy heart, you definitely need whole grains on your plate. The good news for your taste buds is that there are dozens of delicious new whole grain products to enjoy."
USDA dietary guidelines recommend a minimum of 3 ounces of whole grains every day, and research has linked this practice with slimmer waistlines, less heart disease, and lower blood pressure. If you eat more than six servings of grains a day, follow the MyPyramid.gov tip to "make half your grains whole."
Need help with determining what equals an ounce of grains? A 1-ounce serving is about one regular slice of bread, about 1 cup of breakfast cereal, or half a cup of cooked brown rice or whole grain pasta.
Here are three simple ways to go with grain - the whole grain:
- Enjoy wholesome breads: Whole grain breads make hearty toast in the morning, great sandwiches at lunch, and flavorful rolls for dinner. Montanans can enjoy local grains from Wheat Montana ( www.wheatmontana.com/) and Grains of Montana ( www.grainsofmontana.com/).
- Enjoy wholesome cereals: Most major companies are adding more whole grains to their cereals. A note of caution: "Made with Whole Grains" is not a guarantee of good nutrition. Choose those cereals with a whole grain listed as the first ingredient. Some products still have sugar as the first item.
- Enjoy many different kinds of wholesomeness: Whole wheat is just one of many healthful whole grains. Other grains - several also grown in Montana - have specific nutritional benefits and deliciously different flavors. Look for whole barley, oats, spelt, kamut, and MontinaT. To learn more about different grains, visit www.wholegrainscouncil.org/. You can read thumbnail sketches of grains from A to Z, learn about their health benefits, find general cooking directions for whole grains, and link to hundreds of simple recipes.
"Whole grains make wonderful side dishes for dinner meals," said Newman. "One of our favorites is to cook a half-and-half mixture of pearled barley and brown rice together - very tasty!"
Eat Right Montana, a statewide coalition promoting healthful eating and active lifestyles, urges Montanans to support local agriculture and healthy nutrition by enjoying more whole grains every day.
(Eat Right Montana is a coalition promoting healthy eating and active lifestyles. Sponsors are the American Heart Association, Montana Beef Council, Montana Chapter of the American Academy of Pediatrics, Montana Department of Public Health and Human Services, Montana Dietetic Association, MSU Extension Service, Montana Office of Public Instruction, Montana Team Nutrition Program, and Western Dairy Council. For more information, visit www.montanadieteticassociation.org)
Page last updated: 06/15/2006
