White or Wheat?

You walk up to order a sandwich and the first question you're asked: White or Wheat?
You think about it for a second and you know you should choose wheat, but do you really know why?

Whole Grains

A whole grain contains the entire grain including bran, germ and endosperm.

As opposed to a refined grain where the bran and germ are removed.

Where can you find whole grains?

• Whole-wheat flour
• Brown rice
• Oatmeal

Just to name a few.

Why Whole Grains?

So many reasons!  Whole grains are an excellent source of fiber in your diet. Fiber can help you feel full with fewer calories than other options. Dietary fiber keeps your heart healthy! Whole grains are packed with vitamins and minerals. 

How much should I have in a day?

That question depends on your age, gender and calorie needs.  The American Heart Association recommends 6-8 servings of grains per day for a person consuming 2000 calories/day with at least half of those servings as whole grains.

What does a serving look like?

1 slice of whole-grain bread

about 1 cup of cereal

1/2 cup cooked brown rice or whole-wheat pasta

5 whole-grain crackers

3 cups popped popcorn

So when the question is White or Wheat?  Spring for the wheat, it will keep you full longer and your heart will thank you later.

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Resource: The American Heart Association