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Make at Least Half of Your Grains Whole

Posted: January 17, 2017

One Choose MyPlate message for consumers is to make half of your plate whole grains. Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Overnight Oatmeal by thebittenword.com/Flickr.com CC0 BBY 2.0

Overnight Oatmeal by thebittenword.com/Flickr.com CC0 BBY 2.0

Grains are divided into 2 subgroups: Whole Grains and Refined Grains.

Whole grains

contain the entire grain kernel - the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice.

Refined grains

have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice.

The following recipe is an example of a whole grain recipe which can be made the night before and eaten for breakfast the next morning.

Source: Choose MyPlate.Gov

Overnight Oatmeal

Ingredients

  • 1 cup dry oatmeal
  • 2 1/2 cups water
  • 1/2 cup dried fruit (raisins, cranberries or apricots)
  • 1/4 cup walnuts, lightly chopped (or pecans)

Directions

  1. Put all ingredients in a cooking pot and cover. Let sit overnight in refrigerator.
  2. In the morning, put on a stove burner and cook on medium heat until simmering, then turn on low and heat for 10-15 minutes more or less depending on type of oats, quick (5 minutes), regular, or steel cut.
  3. Serve warm with a little milk (or milk alternative), a drizzle of maple syrup, and a side of fresh fruit, if desired.

Nutritional information: Calories 345, Total Fat 13g, Cholesterol 0mg, Sodium 17mg, Carbohydrates 54g, Fiber 7g, Total Sugars 20g, Protein 8g

Source: What's Cooking? USDA

Contact Information

Mary Reistetter Ehret, M.S.,R.D.,L.D.N.
  • Extension Educator, Food, Families & Health
Email:
Phone: 570-825-1701