A whole grain is the entire edible part of any grain, including wheat, corn, barley, oats and rice. In the plant it is considered the seed from which new plant would grow. The whole grain contains the bran, endosperm and germ. The bran is the outer layer of the grain and is often high in B vitamins and fiber. The endosperm is the inner part of the grain that contains most of the protein and carbohydrate. There is a small amount of vitamins and minerals in the endosperm. The germ is where a new plant would come from — if it sprouts. The germ is what provides nourishment to the seed. It is rich in antioxidants, Vitamin E, fiber and B vitamins.

What is the difference between a whole and a refined grain?

The FDA defines whole-grain foods as those containing 51 percent or more whole-grain ingredients by weight per reference amount customarily consumed. By law, bread labeled as “whole wheat” must be made with 100 percent whole-wheat flour. However, “wheat bread” often contains a combination of whole-wheat and refined white flour. Don’t be fooled by the color of the item, caramel coloring can make refined products look brown.

A refined grain is one in which the bran and germ have been removed, leaving the endosperm. When grains are milled the bran and germ portions are removed. Removing the bran and the germ (refining) takes 80 percent of the nutrients along with them.

Whole grains are high in complex carbohydrates and are rich in soluble fiber. Whole grains also contain large amounts of B vitamins and vitamin E and are good sources of iron, zinc, selenium and magnesium. Vitamin E and selenium are antioxidants that help protect our bodies against damage such as cancer.

Check the ingredient label for the first ingredient: What type of flour is it? The first ingredient on the label is the ingredient found in the largest quantity in that food item. When shopping look for the key word “whole” (as in whole wheat or whole grain) in the first few ingredients. Some examples of whole grains: barley, brown rice, bulgur, corn, oats, quinoa, rye and wheat. Also, amaranth, buckwheat, millet and spelt are considered whole grain. Try something new to incorporate more whole grains, fiber and some extra nutrients into your diet.

What is a serving of whole grain?

The dietary guidelines define a serving (or “ounce-equivalent”) of grain as 1 slice of 100 percent whole grain bread, a cup of 100 percent whole grain cereal, or 1/2 cup of 100 percent whole grain hot cereal, cooked pasta, rice or other grain. As Americans begin to appreciate the nuttier, fuller taste of whole grains, many start with products made with a mix of whole and enriched grains. In these foods, servings are counted differently: 16 grams or more of whole grain ingredients counts as a full serving. This means most Americans need 48 grams or more of whole grains daily. A growing number of foods are being labeled with information about whole grain content (often in grams), making it easier for consumers to identify whole grain products. Foods made only with bran are not whole grain products. High fiber is not always equivalent to whole grain. Check the ingredient list for whole grains among the first ingredients.

Make half or more of your grains whole

The 2005 Dietary Guidelines recommend that Americans “make half their grains whole.” This means most people should consume three or more servings of whole grains each day. This is a minimum recommendation. Active people would need even more whole grains. Four, five, or even six servings of whole grains daily are not unreasonable.

My general recommendation to start increasing whole grains is to look at the starch sources you are choosing. Pick one or two of the enriched sources and try the whole grain version. Changes should be gradual — that way they are more doable. Two other notes when looking to increase your whole grains: 1. Do not forget the water! 2. Remember, just because something is different to you does not mean that it is bad.

Whole grain meal ideas:

Breakfast:

Whole grain bagel

Wholegrain raisin toast

 Whole grain cereal

 Oatmeal

 Whole grain English muffins

 Whole grain waffles or pancakes

Lunch:

Stuffed whole grain pita

 Sandwich on rye bread

 Wrap it up on a whole wheat tortilla

 Barley mushroom soup

 Hamburger or veggie burger on whole wheat bun

Dinner:

 Whole grain pasta with your favorite pasta sauce

Stir fry dinner over brown rice

Wild rice

Tacos in corn or whole wheat tortillas

 Homemade pizza on whole wheat crust

 Bulgur or quinoa pilaf

 Whole grain corn bread

Snack:

Popcorn

Whole grain crackers

Oatmeal cookie

 Whole grain granola bar

 Whole grain pretzels, chips or graham crackers

Source: MyPyramid.gov

Amy Pleimling is a dietitian at the Albert Lea Hy-Vee Food Store. Her column runs for the duration of the AARP/Blue Zones Vitality Project.