Make Half Your Grains Whole

• Whole grains cannot be identified by the color of the food
• The whole grain should be listed first in the ingredients listing

• 1 slice of bread (1 oz.)
• 1 oz. dry pasta or rice
• ½ cup cooked rice, pasta, or cooked cereal
• 1 small bran muffin (1 oz.)
• 1 ready-to-eat cereal flakes
• 6-inch flour tortilla (1 oz.)
• 1 pancake
• 1 “Mini” bagel

Choose low-fat grain products with little or no added sugars.

Whole Wheat Pancakes
Makes 12 pancakes                                               

1 cup skim milk                                          1 Tbsp. sugar
½ cup instant oatmeal                                 1 tsp. baking powder
2 Tbsp. oil                                                  ½ tsp. baking soda
1 egg, beaten                                             1 tsp. salt
½ cup whole wheat flour

1. In a medium bowl, mix milk and oatmeal together and let stand 5 minutes.
2. Add oil and eggs to oatmeal.
3. In a small bowl, mix together flour, sugar, baking powder, baking soda, and salt. Stir flour mixture into oatmeal mixture until just moistened.
4. Cook pancakes in greased skillet until lightly browned on both sides.

Nutrition Facts (per pancake) Calories 70 ~ fat 3 grams ~ calories from fat 25 ~ sodium 220mg ~ total carbohydrates 8g ~ fiber 1g

Add flavors to grains without adding fat.

• Cook grains (ex. Brown rice, barley, bulgur, couscous) in broth or tomato juice.
• Add garlic, onions, celery, carrots, or mushrooms to rice or pasta.
• Season grains with herbs and spices such as curry powder, cumin, thyme, or mace.

* The recommendation of 6 oz. of grains every day is based on a 2,000 calorie diet. Go to www.mypyramid.gov for personalized nutritional recommendations.

Reprinted with permission from: The University of Illinois Extensions Expanded Food and Nutrition Education Program.