Whole Grains

What is a whole grain?

Whole grains or foods made from them contain all the essential part and natural-occurring nutrients of the entire grain seed in their original proportions. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/ or cooked), the food product should deliver the same rich balance of nutrients that are found in the original grain seed.

This definition means that 100% of the original kernel  – all of the bran, germ, and endosperm – must be present to qualify as a whole grain.

 Why is it important to eat grains, especially whole grains?

  • Helps with weight management
  • Prevents birth defects
  • Reduces constipation
  • Helps you feel full
  • Reduces the risk of heart disease

Check for clues on the label!

breakfast-cereals-fruits-3672Be sure the bread you buy is whole grain and not just brown. Look for the “Whole Grain” stamp. Choose foods with whole grain first on the label such as whole wheat, whole oats, brown rice, oatmeal, and whole grain corn.



Fruit, Yogurt and Granola Parfait

1. In a clear glass (or bowl), place ½ cup yogurt, your choice of flavor.  (Vanilla works especially well for parfaits!)yogurt parfait nutrition facts

2. Add ½ cup fruit pieces – fresh, canned or frozen (drained) (Peaches, melon, strawberries, blueberries, raspberries, bananas, pineapple, Mandarin oranges, blackberries, apple, mangoes, grapes, mixed fruit, etc.)

3. Add another layer of ½ cup yogurt and then ½ cup of fruit.

4. Top with ¼ cup crunchy whole grain cereal, granola type.

Serve and enjoy!

This yummy layered food contains calcium-rich yogurt as well as other healthy fruit pieces and a whole grains crunchy cereal. You can make it with whatever fruits you have on hand. It can be a great breakfast or a tasty snack. Children and adults will love this good-tasting, easy-to-make treat, with the added benefit of being good for you!


Recipe source: http://www.extension.iastate.edu/foodsavings/recipes/yogurt-parfaits

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