Start the day with whole grain

Beginning your day with a whole grain can help to provide your body with the fuel it needs.

To provide your body with the fuel it needs, Michigian State University Extension recommends beginning your day with a whole grain. A whole grain for breakfast gives the perfect start. The Whole Grains Council recommends that everyone, age nine and older get three to five servings or more of whole grains daily. ChooseMyPlate.gov says whole grains contain the entire grain kernel ― the bran, germ and endosperm. Examples include: whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal and brown rice.

Whole grains help to reduce the risk of heart disease, maintain a healthy weight and reduce constipation. Whole grains are rich in complex carbohydrates  which provide fuel for your body. ChooseMyPlate.gov recommends that you make half your grains whole to get the fiber, selenium, iron, and magnesium your body needs.

To find items that contain whole grains look at to the ingredients list on the nutrition label of your food. The whole grain should be listed as the first ingredient on the list. Ingredients are listed based on their quality in an item, from most to least.

Suggestions for a great breakfast include a whole grain and items from the other ChooseMyPlate.gov food groups .

Whole Grain

Fruit

Vegetable

Protein

Dairy

Whole grain cereal bar

Orange

 

 

Glass of low fat milk

Whole grain bread

 

Tomato

Egg

Cheese

Whole grain granola

Blueberries

 

 

Low fat yogurt

Whole grain cereal

Bananas

 

 

Low fat milk

Whole grain bagel

Strawberries

 

Peanut butter

 

Create your own high fuel breakfast with a whole grain and your favorite choices from the other food groups to guarantee yourself a good start.

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