Build a Better Breakfast During Whole Grains Month
By Allison Kuhn, MS, RDN, LD
Director of Retail Dietetics, The Little Clinic
September is not only the time of year when many are getting ?back to the grind? with school, work and sports, it?s also Whole Grains Month! This makes early fall the perfect time to integrate more whole grains into the family?s diet, especially since the new dietary guidelines recommend making at least half of our daily grains whole. So, how can you achieve this? It?s easier than you may think.
A whole grain is most easily defined by comparison with a refined grain. A refined grain, such as all-purpose flour, has been processed to remove certain parts of the grain kernel- the germ and bran. While this gives the grain a softer texture and lighter appearance, it also means less of certain vitamins, minerals and fiber. Whole grains are kept intact, meaning you get the full nutrition package! Examples include whole wheat products, oats, quinoa, barley, brown rice and sorghum.
How can you tell if a product contains whole grains? There are a few things to look for. First, check the ingredient listing. Generally, you?re looking for terminology like ?whole grain,? ?whole wheat,? ?brown rice? or ?oats.? If you see the word ?enriched,? that product is not 100% whole grain, but could still contain some whole grains. Even better, many products may bear an optional seal which identifies them as whole grains, many specifying 100% whole grain.
So now that you know how to locate whole grains, how can you incorporate them into balanced meals? No better place to start than breakfast, a meal where some ?go-to? foods are high in added sugar and short on fiber and other nutrients. By starting with a solid whole grain foundation, it?s so easy to build a well-rounded breakfast. One recommended choice is Brownberry/Orowheat?s Healthfull Bread variety, which is 100% whole grain and includes three flavor options: Nuts and Seeds, Steel Cut Oats and Honey and Flax and Sunflower. Use these whole grain breads as a base for including multiple food groups- a strategy that?s sure to fuel you through those busy mornings!
1 slice toasted Nuts and Seeds Healthfull Bread + ? avocado mashed with lemon juice + fried egg or sliced hard-boiled egg + sprinkle red pepper
1 slice toasted Steel Cut Oats and Honey Healthfull Bread + 1 Tbsp. almond butter + sliced strawberries + sprinkle chia seeds
1 slice toasted Flax and Sunflower Healthfull Bread + 2 Tbsp. cottage cheese + pineapple tidbits + ground cashews Find the Egg and Avocado Toast recipe from this blog on the Brownberry website, plus many more: https://www.brownberry.com/recipes/egg-and-avocado-toast
