Judy Dodd, MS, RD, LDN, Giant Eagle^® Corporate Nutritionist

A healthy and balanced diet includes grains. Traditional grains like wheat, rye, oats, and barley — and alternative grains like cornmeal, quinoa and rice — all provide excellent sources of carbohydrates. Most grains offer some fiber, protein and several other important nutrients, too.

At least half of your daily grain intake should be whole grains, meaning minimally processed seeds or other parts of plants. A "whole grain" is defined as a grain whose fibrous outer covering (or bran) and its interior (consisting of the germ and endosperm) are in place. Whole grains have the ability to sprout as plants, whereas processed grains do not. Because whole grains contain the complete grain structure, they provide superior sources of fiber and other necessary nutrients.

Adding whole grains to your diet makes good nutrition sense. Based on your health and calorie needs, your physician and registered dietitian can help you decide what types of whole grains you should eat and how many portions per day you should consume. Using the whole-plate method, the general recommendation is that one quarter of your plate should consist of grains; half of your plate should consist of fruits and vegetables, and the remaining quarter of your plate should consist of protein sources.

Great sources of grains

Let's look at some grains you may want to add to your table:

• Pasta and noodles are easy to cook — but how about trying whole-grain pasta for a change? If you're not sold on whole-grain noodles, mix your favorite refined-flour noodle with a new whole-wheat type. But don't limit your noodles to spaghetti! Pasta salads have become increasingly popular, and make a great main dish for tonight's meal — and tomorrow's lunch.
• Quinoa (pronounced keen-wa) is an ancient grain with a unique flavor. This whole grain cooks in less than 15 minutes, and provides more fiber and protein than most other grains. Use quinoa the same way you enjoy rice or other grains in salads, pilafs and side dishes. Quinoa is also gluten-free.
  
  Try these quinoa recipes:
  
  • Quinoa and Smoked Tofu Salad
  • Warm Quinoa Salad with Edamame & Tarragon
• Rice is another gluten-free staple, and brown rice is the whole-grain choice. Look for instant rice in both brown and white varieties. Along with long-grain and short-grain rice (often called "sticky rice"), you will find wonderful, exotic rice varieties with unique aromas and flavors. Try Basmati rice (often served with Indian food), jasmine rice or Arborio rice. Each type has different cooking styles and uses. Also consider wild rice; it's not a traditional grain, but it adds fiber and new flavors.
• Bulgur, or cracked wheat, can be transformed into another popular salad, tabouli. This portable dish travels well for lunch, and presents as a formidable side dish anytime.
• Couscous is actually made from grain — usually semolina wheat — that varies slightly in size. It's also available in a whole-wheat variety. This grain is very versatile as a side dish.
  
  Try these couscous recipes:
  
  • Couscous with Spring Vegetables
  • Mediterranean Couscous Salad
• Corn is a classic grain. Try serving it in a simple (or elegant) polenta — or surprise your family with an Appalachian breakfast staple, corn meal mush, which is usually served with maple syrup.

Besides appearing in salads, side dishes and main dishes, grains can appear on the table in other courses ranging from soups to dessert. Need more ideas? Contact Nutrition@gianteagle.com.

September 2010