Getting Whole Grains into Everyday Meal Plans

(Family Features) Research shows whole grain consumption is beneficial for overall health. However, the majority of Americans consume less than the recommended amount, according to a 2005 USDA survey. But that may be about to change.

In an effort to make smarter spending decisions, Americans may be cooking at home more often and whole grains are a great addition to any at-home meal plan. Providing great taste, variety and a host of health benefits, whole grains can fill people up without filling them out.

“Whole grains may help reduce the risk of developing chronic diseases, such as heart disease and diabetes, so they are beneficial for everyone,” Emily Korns, registered dietitian with Mars Food U.S. explains. “And for those managing conditions such as diabetes, hypertension and high cholesterol, research shows that choosing whole grains is a simple lifestyle change that makes a big impact.”

There’s no time like the present to incorporate more whole grain, tasty food options into your meal plan. To find whole grain foods, look on the package for the statement, “Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat and cholesterol may reduce the risk of heart disease and some cancers,” as well as a Heart Healthy symbol. Another easy way to identify whole grain food options is to look for the Whole Grain Stamp, founded by the Whole Grains Council.

The Food and Drug Administration recently extended the whole grain health claim to include brown rice. While brown rice has always been a whole grain, this approval now allows it to receive the nutritional recognition it deserves. Try these tips to incorporate whole grain brown rice into everyday meals.

• Bulk Up Breakfast: Use whole grain rice as a good source of fiber in breakfast egg casseroles.
• Pass on Pasta: Instead of regular pasta, add whole grain rice to soup and chili recipes.

Make It Quick: Update traditional recipes with Uncle Ben’s Ready Rice Whole Grain Brown. The Mushroom and Spinach Stir Fry recipe, which is high on taste with only 290 calories per serving, is ready in just six minutes