Whole grains are packed with nutrients, including fiber, protein, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of chronic diseases like type 2 diabetes, heart disease and some forms of cancer. Research also suggests that consuming fiber-rich foods might boost weight loss by helping you feel fuller after you eat.
But most of us eat only about half as much fiber as we should. Nutrition guidelines recommend 25 to 38 grams per day; the average American consumes only about 14 grams. It’s not hard to boost your fiber intake.
Where to get the good stuff
In addition to fruits and veggies, you’ll find whole grains in bread, smart snacks like popcorn—and even in some packaged foods like our EatingWell frozen entrées. If you’re reading this, chances are you also read food labels…but if you don’t, start now!
In our meals you’ll find goodies like whole grain cavatappi (Vermont Cheddar Mac & Cheese), 9 grain orzo (Creamy Pesto Chicken), brown rice (Korean Inspired Beef), and whole grain wild rice (Chicken & Wild Rice Stroganoff). Starting this summer, look for our new entrées with whole wheat gnocchi (Gnocchi with Garden Vegetables) and multigrain pasta (Thai Style Peanut Chicken).
And when you have time to whip up something from scratch, check out these delicious high-fiber whole grain recipes from the food and nutrition experts at EatingWell magazine. We’re big fans of the Overnight Oatmeal and Whole Wheat Pizza Dough. Yum!