Week 3: Whole Grains Challenge

Welcome to Week 3 - Whole Grains Challenge

This week we are going to get our grain on.  Why?  Because whole grains provide a healthy boost of vitamins, minerals, fiber, antioxidants and phytonutrients and are also rich in carbohydrates, the body’s main fuel supply. Now we're not talking about the refined grains -- white bread, pizza, pasta, and baked goods -- that we most of us eat too much of.  No, we're talking about healthy whole grains which help to regulate blood sugar levels, make you feel full for longer periods, and aid the digestive system.

Our goal this week is to get three more servings of whole grains into our diets each day, without a lot of fuss. It can be as simple as adding a serving at breakfast, lunch, dinner and at snack time.  

Challenge Yourself:

Day 1: Add Whole Grains to Breakfast

• Whole grain cereals are good sources of dietary fiber.
• Whole grain oats have been proven to lower bad choleserol (LDL) and raise good cholesterol (HDL).
• As for whole grain breads - try wheat, rye, barley, or spelt.  Read the label and make sure the ingredients are 100% whole grain and not a mixture of whole grains and refined white flour. 

• Whole grain muffins
• Whole wheat pancake or waffle mix

Day 2: Add Whole Grains to Lunch

• Get rid of all white bread -- instead make your sandwich with two slices of whole grain bread and you'll add two servings of whole grains!
• Use whole grain pita bread pockets for sandwiches
• Try whole wheat tortilla for tasty wraps
• Add 1/2 cup of brown rice, barley, quinoa or cooked wheat berries to chicken, tomato or vegetable soup

Day 3: Add Whole Grains to Dinner

• Switch from white rice to brown rice - high in fiber, antioxidants, and phytonutrients.  Cook brown rice in broth (vegetable, beef or chicken) instead of water for great flavor.
• Add variety to your whole grain dinner plate with these healthy alternatives: quinoa, bulgur, barley, wild rice, and couscous.
• Use whole grain pasta as a substitute for white pasta.

Day 4: Add a Whole Grains Snack

Here are some suggestions:

• Whole grain crackers
• Light or air-popped popcorn
• 100% whole grain fig newton bars
• Homemade steel-cut oatmeal cookies

Day 5: Add a whole grain serving at breakfast and lunch

Day 6: Add a whole grain serving at breakfast, lunch and dinner

Day 7: Add a whole grain serving at breakfast, lunch, dinner and snack time

Food for thought:

1. Did you add a whole grain to your diet each day as outlined in this week's challenge?

2. Did you notice any change in your digestion (for example, did you feel fuller, did you experience increased or decreased gas or bloating)?

3. Did you find anything difficult with this week's challenge?  If yes, what?

                                                 4.What were your successes with this week's challenge?