Whole grains are not only delicious, but they also offer a multitude of nutritional benefits. They can make your everyday dishes more inspiring and can work their wholesome magic on your body. The great thing is that integrating them into your diet doesn’ have to be difficult. Here are a few easy ways to get more whole grains.

1. Get your grains from baked goods

A simple way to get more whole grains into your diet is to swap white bread for whole grain bread. Many whole grain breads provide more protein, fiber, calcium, and iron than varieties that are not whole grain. Avoid breads made from refined, enriched, or bleached flours since their nutritional value is usually less than that of whole grain breads. Grocery stores have a full range of delicious whole grain breads to choose from, and specialty bakeries offer an even wider selection. Exploring whole grains gives you a great opportunity to try new, darker, more savory-tasting breads, including rye and pumpernickel.

2. Make your shopping list whole

There are many flavor-rich, whole grain alternatives to everyday staple food items. Think whole grain the next time you grocery shop, and you might be surprised how many options are available. Choose brown rice over white. Consider whole grain bagels, tortillas, English muffins, pita breads, breakfast cereals, crackers, breadcrumbs, granola bars, and pastas. Even frozen pizzas are now availabe that come with crusts made from whole grains.

3. Update your pantry

Try white whole wheat flour. It’ lighter than regular whole wheat flour but still contains good flavor and nutrients. Beyond this, the list of whole wheat and whole grain flour options is extensive. Look for whole wheat pastry flours, corn flours, oat flours, barley flours, rye flours, and more. When you’e baking cookies or muffins or making pancakes, look for ways to replace some or all of the traditional white flour with some of these alternatives.

4. Make different menu choices

When you’e eating out, request whole grain options wherever you can. When possible, choose whole grain bread for deli sandwiches. Request whole wheat tortillas and brown rice for burritos. Choose whole grain muffins over pastries. Even some donut shops are offering whole wheat options nowadays.

5. Liven up your staples

Once you get into the whole grain groove, you might start to feel adventurous. Then, instead of white rice and other refined pastas, you can try other whole grains like faro, oat, wheat berry, whole grain rice, kasha, amaranth, quinoa, barley, bulgur, bran, buckwheat, and millet. Slip some oats into your favorite cookie or muffin recipes. Add wild rice or barley to soups and stews.

You can integrate the diverse assortment of whole grains into your diet as much or as little as you want. Whether you want to make the shift for health or more interesting flavors, you have nothing to lose with whole grains. You’l enjoy more complex tastes and gain from their nutritional goodness.

References

• Nestle, M. What to Eat. New York: North Point Press, 2006.
• Swanson, H. Super Natural Cooking: Five Ways to Incorporate Whole & Natural Ingredients Into Your Cooking. Berkeley: Celestial Arts, 2007.