Whole Grains 101
Aug 03, 2015
What are Whole Grains?
Whole Grains are any grain that includes 100% of the original kernel, which is comprised of the bran, germ and endosperm. There are many health benefits to whole grains and research shows that whole grains can help reduce your risk of certain cancers and heart disease1 when eaten as a part of a low fat, low saturated fat, and cholesterol diet rich in whole grain foods and other plant foods. Even though there are many benefits to whole grains, less than 7% of adults and less than 5% of children/adolescents consume the Whole Grains Council’s daily recommendation of 48 grams of whole grains2. It is recommended that all adults eat at least half their grains as whole grains—that’s at least 3 to 5 servings of whole grains per day. For children, it is recommended that they have 2 to 3 servings or more of whole grains per day. An example of one serving (or one ounce equivalent) of whole grains would be one slice of 100% whole grain bread3. Celebrate Whole Grains Month this September with better-for-you sandwiches.
Pear Walnut Sandwich
Sandwiches made with two slices of 100% whole grain bread are an easy and delicious way to fulfill two servings of whole grains!
Yield: 1 Sandwich
2 slices 100% whole wheat bread
½ tablespoon goat cheese or cheese of your choice
½ tablespoon toasted walnuts (finely chopped)
¼ cup spinach leaves
½ Bartlett pear (cored and thinly sliced)
2 ounces chicken breast deli meat (thinly sliced)
1. Spread goat cheese evenly over one slice of bread.
2. Sprinkle walnuts evenly over goat cheese.
3. Top with spinach leaves, pear slices, chicken breast and remaining bread slice.
4. Cut sandwich in half diagonally.
NUTRITION INFORMATION Per serving: Calories: 364; Fat: 7g; Sodium: 682mg; Carbohydrate: 48g; Fiber: 7g; Protein: 25g
Brought To You By
OLDWAYS NUTRITION EXCHANGE: RESOURCES FOR SPREADING THE WORD ABOUT DELICIOUS AND HEALTHY EATING
5 Tips on How to Make a Better Sandwich
1. It’s What’s on the Outside that Counts: Look for breads with whole grains. Slices of 100% whole wheat breads can contain up to 22 grams of whole grains.
2. Say Cheese: Cheese can be a good source of calcium and protein, so don’t be afraid to include on your sandwich. However, some cheeses can be high in calories and saturated fat. Consider cheeses such as feta, part-skim mozzarella and goat cheese which are typically lower in calories and saturated fat.
3. Fresh is Best: Toppings are a great way to add flavor and crunch to your sandwich without adding fat. Fruit and vegetables like pears, apples, cucumbers and peppers are the perfect addition to elevate the flavor and nutritional profile of your sandwich.
4. Switch Up Spreads: Spreads are a great way to enhance the flavor of sandwiches, but the calories in some of them can creep up quickly. Pay close attention to how much and the type of spread that goes onto your sandwich. Experiment with spreads such as mustard, Greek yogurt or hummus that will provide that creamy consistency.
5. Lean and Mean: Protein can help keep you full longer. Opt for lean proteins such as chicken, turkey and lean roast beef. If you are using deli meat, ask for a low-sodium variety as some deli meats can be high in sodium. Not into meat? No problem! Nut butters are also sandwich friendly and may contain protein.
Bimbo Bakeries USA and the Oldways Nutrition Exchange.
Hope Danielson, Director of Health and Wellness for County Market