Author: Susan Hansen, MS, Extension Educator, Nebraska Cooperative Extension System, University of Nebraska-Lincoln

A whole grain contains the bran, germ and endosperm. This provides needed fiber for proper digestion as well potentially lowering your risk for diabetes, heart disease, cancer, stroke and obesity. It is recommended that half of your grain intake be from whole grains every day. Adding whole grains to the daily diet can be easy.

Look at your recipes for soups and casseroles. Adding a whole grain such as brown rice to a vegetable soup not only increases the nutritional value but also adds a new layer of texture. Be creative when assembling ingredients for a casserole or soups. Lesser known whole grains such as quinoa, bulghur or hominy can add variety.

Whole Grain Bulghur Cracked Wheat

Oatmeal is a whole grain that can be easily added to a recipe. Use oatmeal as the extender in meatloaf or meatballs to increase nutritional value and stretch your food dollar. Make your own granola with oatmeal and dried fruits to control the fat, sodium and sugar as well as provide fiber. Eat oatmeal for breakfast or as a hardy snack; sweeten the oatmeal with fresh or dried fruit. If making a dessert, add oatmeal to the crust or batter.

Add whole grains when choosing snacks. Popcorn is a whole grain and can be a healthy snack if the fat and sodium amount is small. Better yet, use an air popper when popping the popcorn to eliminate fat and sodium. Add whole grain cereals to nuts and dried fruit for a trail mix snack. Place the mix in single portion bags so it is ready to go as well as a method of controlling portions.

Browse related Articles by tag: families food fitness, prepare and eat more meals at home, 2010 dga