Understanding the MyPlate Whole Grain Recommendation
MyPlate, the current nutrition guide from the United States Department of Agriculture (USDA), is designed to help Americans make healthier food choices. A key recommendation is to make at least half of your grain intake whole grains. This is crucial because whole grains contain the entire grain kernel—the bran, germ, and endosperm—which provides vital nutrients like dietary fiber, B vitamins, iron, and magnesium. In contrast, refined grains, like white rice and white flour, have the bran and germ removed during processing, stripping away much of their nutritional value.
By following MyPlate's guidance, you can significantly boost your intake of fiber and other essential nutrients, contributing to a reduced risk of chronic diseases such as heart disease and type 2 diabetes. Incorporating whole grains can also aid in weight management, as the fiber helps you feel fuller for longer. The good news is that there is a vast and delicious world of whole grains to explore.
Common Whole Grain Examples from MyPlate
MyPlate and other resources identify numerous whole grains that can be easily incorporated into your diet. Starting your day with a whole grain breakfast is an easy way to begin, and there are many options for lunch, dinner, and snacks as well.
Whole Grains for Breakfast
- Oatmeal: A simple bowl of hot oatmeal is a classic whole grain breakfast. Choosing rolled or steel-cut oats over instant varieties is often a more nutritious option.
- Whole-Grain Cereals: Many ready-to-eat cereals are made with whole grains. Look for products with "whole" listed as the first ingredient on the label.
- Whole-Wheat Toast: Swapping white bread for 100% whole-wheat bread is a straightforward way to add whole grains to your morning meal.
Whole Grains for Lunch and Dinner
- Brown Rice: A staple in many households, brown rice is an excellent, fiber-rich alternative to white rice for a side dish or as a base for stir-fries and bowls.
- Whole-Wheat Pasta: For pasta night, simply switch to a whole-wheat version. While the texture may differ slightly, it offers more nutrients and fiber.
- Quinoa: This versatile, high-protein grain cooks quickly and can be used in salads, as a side dish, or as a bed for roasted vegetables.
- Bulgur (Cracked Wheat): Often used in tabbouleh and other Mediterranean dishes, bulgur cooks quickly and has a nutty flavor.
- Barley: A hearty, chewy grain perfect for adding to soups, stews, and side dishes.
Whole Grains for Snacks
- Popcorn: Air-popped popcorn (with minimal oil) is a surprising but delicious whole-grain snack.
- Whole-Wheat Crackers: Paired with cheese or nut butter, whole-wheat crackers make for a simple and nutritious snack option.
Whole Grains vs. Refined Grains
Understanding the fundamental difference between whole and refined grains helps illustrate why MyPlate emphasizes the importance of making whole grains a priority.
| Feature | Whole Grains | Refined Grains |
|---|---|---|
| Kernel Components | Contains all three parts: bran, germ, and endosperm. | Has the bran and germ removed during milling. |
| Nutrient Content | Rich in fiber, B vitamins, iron, magnesium, and selenium. | Lost fiber, iron, and many B vitamins during processing. |
| Enrichment | Not applicable; nutrients are naturally present. | Often "enriched" with some B vitamins and iron added back, but fiber is not replaced. |
| Processing | Minimally processed; may be cracked, crushed, or flaked. | Milled to a finer texture, which extends shelf life but removes nutrients. |
| Examples | Oatmeal, brown rice, whole-wheat bread, quinoa. | White flour, white rice, white bread, most pastries. |
The Health Benefits of Whole Grains
Beyond the specific examples recommended by MyPlate, the health benefits of consuming whole grains are well-documented. Studies, such as the Harvard-based Nurses' Health Study, have shown that a higher intake of whole grains is associated with a reduced risk of cardiovascular disease. The fiber content in whole grains can also contribute to lower cholesterol levels and improve overall digestive health. Additionally, whole grains can be beneficial for managing blood sugar levels and, as part of a healthy diet, can aid in weight management.
How to Incorporate More Whole Grains into Your Diet
Making the switch to whole grains doesn't have to be difficult. Here are a few simple strategies to help you meet the MyPlate recommendation of making half your grains whole grains:
- Start with a Swap: The easiest method is to replace a refined grain product with its whole-grain counterpart. Use brown rice instead of white rice, whole-wheat bread for sandwiches, or whole-wheat flour in baking.
- Experiment with New Grains: Don't be afraid to try less common whole grains like farro, millet, or barley. Cook a batch of a new grain and add it to soups or salads throughout the week.
- Mix and Match: For a gradual change, try mixing half refined and half whole grain, such as mixing brown rice with white rice.
- Check the Label: Look for the Whole Grain Stamp from the Whole Grains Council, which indicates the product contains whole grains. The ingredient list is also key; look for the word "whole" before the grain's name, such as "whole-wheat flour," at or near the top of the ingredient list.
Conclusion
Making half of your grains whole grains is a simple and effective strategy recommended by MyPlate to improve your overall nutrition. By incorporating options like brown rice, oatmeal, quinoa, and whole-wheat products, you can significantly increase your intake of vital nutrients, including fiber, B vitamins, and minerals. Simple swaps and a willingness to explore different grains can make this dietary change both easy and enjoyable, setting you on a path toward better long-term health.
Visit the official MyPlate website for more information on the Grains group.
