Liz Weiss: Hi! I am Liz Weiss, registered dietitian, cookbook author and family nutrition expert. Think you don't have time to eat whole grains at breakfast? Think again.
Eating whole grains like whole oats, whole wheat breads, whole grain corn, whole grain brown rice and wild rice may help to reduce the risk of heart disease, maintain a healthy weight and reduce constipation if consumed as part of a healthy diet.
Grain foods are a great way to begin the day, because as complex carbohydrates, they provide essential fuel for our bodies. The 2010 Dietary Guidelines for Americans recommends that everyone make at least half their grains whole grains.
Whole grains contain important nutrients such as fiber, selenium, iron and magnesium. Enriched grains provide essential B vitamins and they are fortified with folic acid important for women of childbearing age.
When shopping for whole grains make sure whole grain ingredients are listed first in the ingredients list on the package label. Some nutrients such as fiber can vary from one product to the next. So it's important to read the nutrition facts label. And while you are at it, check out the nutrition facts label for calories, sodium, saturated and trans-fats in sugar content.
To build a better breakfast that's long on nutrition and short on prep time, simply use the MyPlate icon as a queue to incorporate grains along with other healthy foods from the protein, fruits and/or vegetables and low-fat dairy groups.
Here are some of my go to breakfast ideas to get you started. On the go, pick up some whole grain cereal bars and add a glass of low-fat or fat-free milk and a piece of fruit. Like the layered look, make a part fade by layering your favorite low-fat yoghurt with fruit and crumbled whole grain cereal.
A traditionalist, fill a bowl with whole grain cereal and seasonal berries and top with skimmed milk. Always hungry before lunch time, make a breakfast sandwich with eggs prepared your way, tucked inside your favorite whole grain peanut pocket or between two slices of whole grain toast, top with low-fat cheese and tomato slices.
Love sweet and savory, spread peanut butter on a whole grain bagel or a slice of raisin bread and top with sliced fruit. One more spice in your life, grab a whole grain tortilla, spread with salsa, layer with cooked eggs and veggies and heat it up in the microwave.
Nutritious, portable quick and economical with whole grains, you'll never have to miss out on breakfast again.