Foods High in Whole Grains

 
 

The following is general information. Please work with your clinician to find the best balance for you.

You can also read more about carbohydrates here and whole grains here.

 

Some Recipe Ideas

  1. Easy Overnight Oats:

    • Combine old-fashioned oats with milk (dairy or plant-based), chia seeds, and a touch of honey or maple syrup.

    • Let the mixture sit in the refrigerator overnight.

    • Estimated Whole Grain Servings: 1 serving of oats equals 1 whole grain serving.

  2. Simple Brown Rice Bowl:

    • Cook brown rice and top it with cooked chicken, sautéed vegetables, and a drizzle of low-sodium soy sauce.

    • Estimated Whole Grain Servings: 1 cup of cooked brown rice equals 2 whole grain servings.

  3. Quinoa Salad with Veggies:

    • Cook quinoa and toss it with diced cucumbers, bell peppers, cherry tomatoes, and chopped fresh herbs.

    • Dress with lemon juice and olive oil.

    • Estimated Whole Grain Servings: 1 cup of cooked quinoa equals 2 whole grain servings.

  4. Whole Wheat Pasta Primavera:

    • Cook whole wheat pasta and mix it with a variety of sautéed vegetables like broccoli, carrots, and peas.

    • Toss with a light tomato sauce or olive oil.

    • Estimated Whole Grain Servings: 1 cup of cooked whole wheat pasta equals 1 whole grain serving.

  5. Mixed Grain Breakfast Bowl:

    • Cook a mixture of whole grains like barley, farro, and quinoa.

    • Top with Greek yogurt, sliced bananas, chopped nuts, and a drizzle of honey.

    • Estimated Whole Grain Servings: 1 cup of mixed cooked grains equals 2-3 whole grain servings.

  6. Whole Grain Wrap with Hummus:

    • Use a whole grain wrap and spread hummus over it.

    • Add a mix of sliced turkey, mixed greens, and shredded carrots.

    • Roll up and enjoy as a quick and easy lunch.

    • Estimated Whole Grain Servings: 1 whole grain wrap equals 1 whole grain serving.

  7. Simple Oatmeal Breakfast:

    • Cook instant oats with water or milk.

    • Top with sliced bananas, a handful of mixed berries, and a sprinkle of chopped nuts.

    • Estimated Whole Grain Servings: 1 serving of oats equals 1 whole grain serving.