September 6, 2009 Newsletter

Dear GHD Member,
Whole grain foods are unrefined foods that provide good nutritional value. These foods help protect our bodies from cancer, cardiovascular disease, diabetes and obesity. Processed foods lack fiber, vitamins, minerals and other important nutrients that the bran and germ of the grain provide. Common whole bran foods are barley, corn, oats, brown or wild rice, rye and wheat. Try to include at least three servings of these foods per day to reduce the risk of stroke, type II diabetes, asthma, high blood pressure, gum disease and even tooth loss. One of the most important things to remember is to look at the food label and ingredient list when considering a food product. Make sure the whole grain is the first ingredient listed. The package might say 100 percent whole grain and have sugar as the first ingredient. This is not a good choice. Try substituting whole grains in your favorite recipes for healthier nutrition. A few simple suggestions include: substitute ½ white flour with ½ whole wheat flour in your baked goods; replace 1/3 of the flour in a recipe with old-fashioned oats; add ½ cup of wild rice to your favorite soup recipe; add ¾ cup of old-fashioned oats per each pound of ground meat when making hamburgers or meatloaf; stir oats into your favorite yogurt.
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