The following are a few tips and tricks to help you include more whole grains as part of your regular eating habits!
Tip #1: Look at the ingredient list. If you notice words such as whole (e.g. whole wheat, whole oats, whole grain), durum, or multigrain, the odds are higher that this food consists mostly of whole-grain ingredients.
Tip #2: Look for the whole-grain stamp. This stamp is placed on the front of the product making it easy to spot. The following are the 3 different versions of the stamp:
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100%: all the grain ingredients come from whole grain sources.
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50%: between 50-99% of the grain ingredients come from whole grain sources.
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No % Listed: Contains at least 8 gm of grains, which is considered a half serving of whole grains. Keep in mind though that there may be more refined or processed grains, which are not as ideal for your health.
Tip #3: Remember 3’s the key!
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If looking at the ingredient list, choose foods that have at least one of the 3 words listed under tip #1 (whole, durum, or multigrain), ideally listed as the first ingredient.
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If choosing foods with the whole grain stamp, consume at least 3 servings daily of foods noted with the 100% stamp.
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If paying more attention to the color, choose brown grains over white grains at least 3 times per day.
Ready to get started? Check out this link for recipes using whole-grain sources!