How can you tell if a product is really whole grain?
Phrases like "stoned wheat," "cracked wheat," and "wheat flour" don't guarantee the presence of any whole grain. And healthy sounding names like "seven grain" or "multi-grain" don't mean much either -- in fact, the product may contain multiple refined grains versus whole grain.
When it comes to the absolute facts, the food label is your best tool for determining whether a product provides ample whole grains. The bottom line: check the ingredient list and ensure one of the first ingredients starts with the word "whole" or "oats."
If you find label reading overwhelming, consumers also can trust the black and gold "Whole Grain Stamp" that often appears on a food product's packaging. This stamp has been permitted to appear by the Whole Grain Council and guarantees that a product has at least half a serving of whole grains per portion.
Here are some ideas for incorporating more whole grains into your diet:
Breakfast:
- Cold Cereal -- Plain Cheerios, Wheaties, Total, Shredded Wheat, Kashi Mighty Bites, Kashi Heart to Heart, Cascadian Farms Wheat Crunch, Barbara's Puffins
- Hot Cereal -- Oatmeal (traditional and steel oats)
- English Muffin -- Thomas Hearty Grain 100% Whole Wheat
- Waffles -- Frozen Vans 7-Grain (or blueberry), Flax Plus Frozen Waffles
- Pancake Mix -- Hodgson Mill Insta-Bake whole wheat pancake mix, Aunt Jemima whole wheat pancake and waffle mix
Lunch
- Whole Grain Bread -- Wonder Stoneground 100% whole wheat, Pepperidge Farm 100% whole wheat, Arnold Natural 100% whole wheat and Arnold Stoneground Multigrain
- Whole Wheat Tortillas
- Whole Wheat Pita Bread -- Sahara-Thomas
Dinner
- Brown and Wild Rice
- Whole Wheat Pasta
- Whole Wheat Couscous
Snacks
- Whole Grain Crackers -- Triscuits, Wasa
- Light Popcorn -- Bachman Lite, Boston Lite
- Granola Bars -- Nature Valley
- Whole Grain Cookies -- 100% Whole Grain Fig Newtons, 100% Whole Grain Chips Ahoy
