load your plate with whole grains

”Whole grains” are the latest buzzword when it comes to nutrition, but it can be confusing to know what foods to choose – or how much to eat – to meet the recommended daily amount. But new efforts, including a new whole grain stamp and creative recipes, are making it easier for everyone to incorporate whole grains into their diets.

Today, experts recommend three or more servings of whole grains per day, well below the one serving average Americans now consume. The USDA defines a whole grain serving as 16 grams, which is just a little more than half an ounce. Good examples of what is considered one serving of whole grains include one cup of popcorn, one slice of 100% whole wheat bread or one-half cup of cooked brown rice.

Experts recommend whole grains for good reason: they are an excellent source of fiber and also offer other nutrients such as vitamin E. Eating more whole grains is associated with a reduced risk of heart disease, a healthier body mass index, more hunger satisfaction and better blood sugar control – all important factors to maintaining a healthy weight and feeling great.

As you plan your next trip to the grocery store, follow these tips to ensure whole grains are included on your list:

Look for the Label

To help consumers distinguish the level of whole grains a packaged product has, the Whole Grains Council has created a voluntary stamp that several food manufacturers will put on their products starting this spring:

  • Good Source: At least 8 grams (half a serving) of whole grains per serving. May also contain refined grains
  • Excellent Source: At least 16 grams (a whole serving) of whole grains per serving. May also contain refined grains
  • 100 percent whole grain—Excellent Source: At least 16 grams of whole grains, and no refined grains

Plan Your Plate

Plan ahead, and purchase a variety of whole grains to round out every meal. It’s easier to meet the three serving recommendation by spreading whole grains throughout the day – choose a cereal like Kashi for breakfast, a sandwich on whole wheat bread with a tomato or lettuce tucked into it for lunch and a side of corn with your dinner.

Recipe for Success

Another way to incorporate whole grains is by seeking recipes that include oatmeal, brown rice or your favorite whole grain cereal. Companies known for their whole grain products, such as Kashi, oftentimes include recipes on their Web site, ranging from hearty breakfast muffins to tasty treats.

For more healthful eating and lifestyle tips, along with great recipes, visit www.kashi.com.


Chocolate Coconut Haystacks

Ready in minutes—tasty treats with a healthy crunch and whole grains goodness! Makes 4 dozen.

4 cups Honey Puffed Kashi cereal
1 cup shredded unsweetened coconut
12 ounces semi-sweet chocolate chips
1/2 cup natural peanut butter (no hydrogenated oils)

  1. Combine cereal and coconut in large bowl.
  2. Place chocolate chips in small, microwave-safe bowl and microwave until melted, stirring every 30 seconds.
  3. Add peanut butter for final 20 seconds and stir until smooth.
  4. Pour melted mixture over cereal and stir until well coated.
  5. Drop by tablespoon onto waxed paper, cool until firm, and serve.