Alcohol, fast food, smoking, trans fats, and preservatives are part of your daily habits at least once before you reach the age of 40. You may remedy all of that with medication and exercise, but the changes in diet are the most determining factors whether or not you can bounce back from being unhealthy.
One of the most popular and practical additions to your eating habits that can trigger dietary changes for the better is the incorporation of whole-grain foods. Whole-grain foods contain healthy fibers that are aiding in one’s bowel movement and are also supplying the body’s internal organs plenty of nutrients in ample amounts without the risks of cholesterol, sugar, and other acidic components.
Finding Whole Grains
As for definition, ‘whole grains’ must not be confused with ‘refined grains.’ The classification ‘whole grains’ means that the food ingredient contains the entire kernel, wherein the components ‘bran,’ ‘germ,’ and ‘endosperm’ are found. Some of the common examples are oats, corn, and rice.
On the other hand, the classification ‘refined grains’ is the opposite, in which the entire kernel underwent several processes. These processes break the whole grain, mostly retaining the endosperm only so that they can last longer when stored. Upon this decision, it sacrifices the overall health benefits the entire kernel provides.
Finding ingredients that are whole grain is entirely dependent on the certified labels. The most common mistake people make is basing the grain classification on its color, even though universally, the whole grain has the color brown. Some food products may appear white, but it doesn’t entirely mean it uses majorly refined grains.
Another common mistake is confusion on terms like ‘whole wheat’ and ‘multigrain.’ These can give the impression that the food product is made from whole grains, which can sometimes be untrue. Reading labels and checking for certifications from accredited food and health institutions are the only ways to determine which food contains whole grain or not.
Ways of Adding Whole Grains to Meals
You don’t need to be a chef or dietician to incorporate whole grains into your diet. You can start with a few individual ingredients and gradually involve other food groups in your consideration. The key here is consistency and getting used to the flavor or the after-taste if there is any.
Here are some easy ways to integrate the practice on your meals:
- Start your day with fiber-rich breakfast meals like whole-grain cereals and oatmeal. There is a suggestion on the box for the number of servings.
- For loading carbohydrates, have the whole grain as a consideration in choosing bread, pasta, and rice. This assures you that you will receive what you need, and sugar components are less prevalent.
- For complete meal servings, you can experiment with other unfamiliar whole grains and partner them to vegetables. Make sure it complements well with meat or other main ingredients you are cooking so that it will be easier for your taste buds to adjust.
- In eating a snack, popcorn is one of the best examples of whole-grain food that you can surely enjoy. Crackers and biscuits can also be great alternatives.
When you like to eat certain foods, no matter how unhealthy they are, you will find yourself eating them as much as possible. Not even health risks and warnings can stop you, but as you age and see those before you suffering from the food choices they make, changing the diet can be instantly acceptable.
Probably one of the easiest and highly effective habits is to incorporate whole grain foods in your daily meals. It is a lot cheaper than having to visit the hospital more frequently and prescribed expensive vitamins.