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Just What Are Whole Grains Anyway?
According to the Whole Grain Council, whole grains or foods made from them contain all of the essential parts and nutrients of the grain seed, or kernel.1 See diagram.
Refined or processed grains, such as white bread, white flour, white rice or pasta, do not contain all of these elements.
For example, the difference between white and brown rice is that brown rice still contains the bran.
Whole grains contain dietary fiber, which can help prevent overeating and aid in your digestive health, according to the Mayo Clinic.
Foods that are high in fiber tend to require more chewing time, so your body has time to realize when you're no longer hungry.
They can also help you stay fuller, longer and generally have fewer calories than a similar volume of food with less fiber.
Unlike most nutrients, fiber isn't absorbed by your body.
It passes intact through your stomach and intestines, helping to keep things "moving."2
The Institute of Medicine, a branch of the National Academy of Sciences, recommends 21-25 grams of fiber a day for women, and 30-38 grams a day for men.3
According to the Mayo Clinic, there is some evidence that eating a variety of fruits,
vegetables and fiber-rich whole grains may provide several health benefits,
including maintaining bowel health, and lowering cholesterol levels, blood pressure and blood sugar levels.4
In order to get the recommended amount of fiber in your diet, the Dietary Guidelines for Americans 2010
recommends that at least half of your daily grain choices be whole grains (or 3-5 servings/day).5
Now check out how Smart Ones® products with whole grains compare to some common refined-grain foods.
Whole grains tend to have more texture than refined grains, so getting used to the new tastes and textures can be a challenge.
To ease into it, try mixing whole grains with the ones you're used to, e.g., pancakes with half whole wheat flour and half regular, or half brown and half white rice.
Once you're used to the taste/texture, you can gradually increase the whole grains.
In order to include more whole grain in their diets, many people need to make big changes or form new habits, which can be challenging.
Start with one meal a day, like breakfast, and try whole grain cereal or toast instead of your usual.
Once having whole grains for breakfast has become routine, you can move on to other mealtimes.
There are many ways to include more whole grain in your diet.
Think about the foods you already eat, and then look for ways to substitute whole grains for regular.
Try replacing white bread with whole grain bread or regular pasta with whole grain pasta.
Most whole grain products include a whole grain callout right on the label, so it’s easy to know when a product is whole grain.
Besides whole wheat, other whole grains you can try include oats, barley, brown and wild rice and quinoa.
Whole grains are a significant source of fiber, so eating them is an efficient way to get the 21-25 grams of fiber that the average female adult needs daily.
Fiber can help you stay fuller longer, which is great when you're trying to eat smart.
It may also aid in your bowel health, and may help lower cholesterol levels, blood pressure and blood sugar levels.6
Challenge yourself to incorporate a serving of whole grain into each meal – it's easier than you think!
One simple way is to eat Smart Ones® meals made with Fiberful Pasta.
They're enriched with 2X the fiber of regular pasta and have the same taste and texture you've always loved.
With over a third of our products containing 8 grams of whole grains per serving, Smart Ones® makes it easy and delicious to get more whole grain and fiber into your diet.
According to the Whole Grains Council, a serving consists of 16 grams of whole grain.
That means that each Smart Ones® product containing whole grain provides half of a serving.
Scroll below to see how Smart Ones® can help you get more whole grain, and therefore fiber, into each meal.
* http://caloriecount.about.com/calories-spaghetti-i20421* http://www.classico.com/red-sauces/tomato-and-basil-pasta-sauce.aspx
Before starting any new eating regimen or diet, please consult with a healthcare professional.
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© 2017 H.J. Heinz Company Brands LLC. 2017. All Rights Reserved
The SmartPoints® value for this product was calculated by Kraft Heinz Foods Company and is provided for information purposes only. This is not an endorsement, sponsorship, or approval of this product or manufacturer by Weight Watchers International, Inc., the owner of the Weight Watchers® and SmartPoints® trademarks.