Getting more fiber and nutrients Getting more fiber and nutrients

Getting more fiber and nutrients

Self-Care 28 June, 2017 Isabel Vallejo


Whole grain foods are foods that contain all three parts of the grain that has not been refined: the bran, the germ and the endosperm.

Whole grains are healthy options as they contain high levels of fiber and nutrients such as vitamins B1 and B12, and protein, minerals and unsaturated fats, which help reduce the risk of suffering from certain chronic diseases such as diabetes and heart disease.

The following are some tips from the U.S. nutrition program, ChooseMyPlate:

  • Eat whole grains for breakfast such as oatmeal, bran flakes or shredded wheat.

  • Look for labels that include the word “whole grain” in the ingredient list.

  • Try brown rice or whole wheat pasta for a change.

  • When baking, reduce the portion for whole wheat to at least half of what the recipe indicates.

  • Opt for whole wheat crackers.

  • Include whole grains in your foods or snacks every day. Popcorn, for example, can be a healthy snack.

Examples of whole grains include oatmeal, flaxseed, corn, rye, brown or wild rice, semolina, millet, quinoa, sorghum, wheat and barley.