National and International Health Observances in November
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Ho-Ho-Whole Grains Equals Healthy Holidays
By: Lona Sandon, M.Ed., R.D.
Assistant Professor, UT Southwestern
American Dietetic Association Spokesperson
Eating healthy over the holidays can be hard to do. Among holiday shopping, gatherings and cooking who has time to worry about health? One simple solution – put whole grains on the table. Whole grains have many health benefits. Research shows whole grains are good for your heart, lower risk of diabetes and stroke, may help prevent certain cancers, and help in managing weight among other health benefits.
Whole grains are nutrient rich. Fiber is not the only nutrient found in whole grains. Whole grains have manganese for energy production and a healthy nervous system. Whole grains are full of folate and niacin, vital B vitamins for the nervous system, cell growth, and using carbohydrate, protein and fat for energy. Magnesium in whole grains also helps with building healthy bones and teeth. Lastly, the phytochemicals found in whole grains have been shown to have health promoting and disease prevention benefits.
Aim for 3 servings of whole grains each day. The Dietary Guidelines for Americans recommend at least 3 servings or 48 grams of whole grain per day. Look for the words “made with whole grain” and “100% whole grain” on packages. Many packages tell you how many grams of whole grain you will get in a serving. Make your grams add up to 48 or more each day.
You can enjoy the health benefits of gains even if you are gluten free. Rice, wild rice, corn, and quinoa are just a few of the gluten free grains. These grains are a great addition to hearty holiday meals.
Here are a few simple tips for adding more whole grains to your holidays.
1. Serve whole wheat rolls instead of white.
2. Make stuffing with whole wheat bread crumbs.
3. When baking, substitute whole wheat flour for white flour. Tip: add extra liquid to a recipe when using wheat flour. Wheat flour soaks up more water.
4. Add wild rice or brown rice to stuffing.
5. Corn is a whole grain. Serve whole kernel corn, top salads, or mix corn into casserole dishes.
6. Serve appetizers with whole grain crackers.
For tips and recipes using whole grains, visit the Whole Grains Council website:
http://www.wholegrainscouncil.org/recipes/cooking-whole-grains
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