Health Benefits1
Additional Resources
Research Shows
Whole Grains Council
www.wholegrainscouncil.org
Eating whole grains may help reduce
the risk of a number of chronic
diseases, including:
Stroke:
30-36%
Type II Diabetes: 21-30%
Heart Disease: 25risk
risk
risk
28%
New research is showing additional
potential benefits related to asthma,
colon cancer, blood pressure, and
dental health.
In addition, including whole grains in
one’s diet has been shown to aid in
weight maintenance.
American Dietetic Association
www.eatright.org
Whole Grains 101:
Benefits of Eating Whole Grains
References
1.
Whole grains 101. Whole Grains Council Web site.
Available at www.wholegrainscouncil.org/whole-grains101. Accessed September 2011.
2.
Easy ways to enjoy whole grains. Whole Grains Council
Web site. Available at www.wholegrainscouncil.org/
whole-grains-101/easy-ways-to-enjoy-whole-grains.
Accessed September 2011.
3.
Whole white wheat FAQ. Whole Grains Council Web site.
Available at www.wholegrainscouncil.org/whole-grains101/whole-white-wheat-faq. Accessed September 2011.
4.
Tribute to oatmeal. Kath Eats Real Food. Available at
http://www.katheats.com/kaths-tribute-to-oatmeal.
Accessed September 2011.
To achieve the best results, experts
recommend eating at least 3 servings
of whole grains a day (or
48 grams).
Look for foods with the
whole grain stamp!
Dinner with the
Registered Dietitian
2011-2012
For more information,
please visit us online:
www.mynutrition.wsu.edu
Chelsey Woods, RD
509-335-4785
[email protected]
Dining Services
dining.wsu.edu
Enjoy Whole Grains
Effortlessly2
Can be Fun2
Make Substitutions or Additions
Try New Foods
 Substitute half of the refined flour in
recipes with whole wheat flour or
another whole grain flour.
Try using barley, brown rice,
bulgur, millet, quinoa, or sorghum
instead of white rice to make
risottos and pilafs.
 Replace 1/3 of the refined wheat flour
in a recipe with old fashioned or quick
oats.
 Add 1/2 cup of cooked bulgur, wild
rice, barley, or brown rice to stuffing
 Ramp up canned soup by adding a
cup of cooked wheat berries, wild rice,
brown rice, sorghum, or barley
 Add three-quarters of a cup of
uncooked oats for each pound
of ground beef or turkey when
you make meatballs, burgers or
meatloaf
It doesn’t have to be brown
to be a whole grain3
What is whole grain white
wheat?
Whipped Banana
Oatmeal4
Eating Whole Grains
Salad doesn’t have to be lettuce or
pasta, try bulgur in a tabbouleh
salad or wheat berries to add a
chewy, nutty taste to fruit salad
Try different brands of whole grain
or multi-grain pastas
Try whole grain pita bread for
sandwiches or multi-grain bagels
for breakfast
Look for cereals made with grains
like kamut, kasha (buckwheat) or
spelt.
People who eat popcorn have an
approximately 250 percent higher daily
intake of whole grains and a 22 percent
higher daily intake of fiber than nonpopcorn eaters
Researchers at the Center for Human
Nutrition, Nutrition Impact LLC and
ConAgra Foods.
Whole white wheat is a different type of wheat plant that lacks the
gene for the brown color.
It is lighter in color and milder in flavor, but still contains the same
nutritional value of the brown color wheat (actually called “red”
wheat).
Developed by Kath Younger, RD — Food Blogger
Ingredients (2 servings)
1/3 cup old fashioned oats
1/3 cup 1% or skim or soy milk
1/2 cup water
1/2 banana, sliced
1 Tablespoon chia seeds (to provide a fluffy
texture)
Pinch of kosher salt
Vanilla, stirred in at end
Instructions
1.
2.
3.
4.
5.
Combine oats, water and milk in a saucepan
over medium heat.
Slice banana into very thin pieces, leaving just
a few bigger chunks. Add to mixture
Once the mixture begins to steam or bubble,
stir vigorously at times to “whip” the banana
into the oats.
The oats will take about 5 minutes on
medium heat from start to finish to fully
absorb the liquid. They’re done when they
reach desired consistency.
Add desired toppings to add personal flavor:
 Pumpkin
 Cottage cheese
 Nut butter
 Nuts
 Granola
 Coconut
 Jam