- Substitute a whole grain product for a refined product you would usually eat.
- Try brown rice or whole wheat pasta.
- Use whole grains in mixed dishes such as barley in soup.
- Barley, wild and brown rice and broth make whole grain pilaf. Add nuts or dried fruit.
- Substitute whole wheat or oat flour for up to half the flour in flour-based recipes.
- Use whole grain bread or cracker crumbs.
- Rolled oats or crushed unsweetened whole grain cereal make a good breading.
- Freeze leftover cooked brown rice, bulgur or barley and reheat later for a side dish.
- Snack on ready-to-eat whole grain cereals.
- Try a whole grain lower calorie snack chip such as baked tortilla chips.
- Popcorn can be a healthy snack with little or no added salt or butter
- Look or whole grains listed first on food labels.
- Color does not indicate whole grain. It can be from molasses or other ingredients.
- Set a good example for children by eating whole grains at meals or snacks.
- Let children select and help prepare a whole grain recipe.
- Teach older children how to look for whole grains on food labels.
- Use the internet for materials to expand your knowledge and teach children.
For more information visit WWW.MYPYRAMID.GOV |