quick tips for getting more grain in your diet.

April’s theme for the month is…………..Fiber

The question we are looking at this week is Why eat more whole grains? “The strongest evidence is for cardiovascular disease,” says Eric Rimm, an associate professor of epidemiology and nutrition at the Harvard University School of Public Health. We all need more whole grains in our diet. So let see how to get more whole grains in your diet. First take a look at the foods you are eating and see if they are a whole grain food. Some of my favorite whole grains are wheat, barley, quinoa, rye oats, spelt oats, pasta, brown rice, whole grain cereals, energy bars, and crackers. Your heart and your taste buds will thank you!

If you are not familiar with Quinoa, you have to try it!! It is a grain that is eaten a lot in the Southern U.S. and found through out South America. Quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is a complete protein, meaning that it includes all nine essential amino acids. And your body loves those aminos!! So look in the bulk section at the store or head off to a Trader Joe’s and stock up!

Another whole grain tip is to try Kashi products. Kashi can be found in your grocery store, and they are truly whole grain products. Kashi cereals are just as good as they say. Try a box in the cereal aisle next time you are in the store. But if you are short like me, you have to jump and jump trying to knock down a box of Kashi Crunch!! Why are all the best cereals on that top shelf?! You may also want to go to their website www.kashi.com and read about the Kashi company. Kashi can be a great resource when you are trying to eat more whole grains. So now you know what whole grains foods to choose. Next , lets take a quick look understanding the food label, to see if the food really is a whole grain. Kashi recommends that you first check the ingredient list and look for the word “whole”before the grain’ name (such as “whole wheat”instead of “wheat”. Ingredients are listed in descending order by weight so the closer the word is to the beginning of the list, the more whole grains the food contains. Second, check the Nutrition Facts label. Because the bran is still intact, whole grain foods are typically higher in fiber than their refined versions, which should be reflected on the label. Third, scan the product package for any health claims about whole grains. Whole grain foods qualify for a couple of the health claims approved by the Food and Drug Administration, which will usually be listed (it’s not mandatory) on the front of the package. True whole grain breads will contain at least 3 grams of fiber per serving. Enjoy fiber rich foods this week and try some new whole grain foods!

Yummy Kashi Krispie Treats if your kids love rice krispy treats, try it with kashi go lean instead! 3 TB margarine or Butter 10 oz regular marshmallow 6 cups of Kashi Go Lean cereal Melt margarine in a saucepan on low heat and then add marshmallows. Stir until completely melted. Remove from heat and pour in Kashi Go Lean. Mix well until all cereal is all coated. Pour into a 9 x 13 pan coated with Pam. It does help if you spray your hands with Pam so that as you press the cereal mixture into the pan it won’t stick all over you. Let cool and then cut into 2 x 2 squares. Enjoy!!

Rachele Foushee-Beck