Skip to content

#TrainWithGrainsTuesday Tip 16

A sandwich in a plastic bag being unwrapped by hands

We know how hard it is to ensure you and your family are enjoying a healthy lifestyle that includes whole grains. Every Tuesday we will release a #TrainWithGrainsTip that will help you include whole grains into your healthy lifestyle.

Our tip this week:

Tip #16

For the past 15 weeks we’ve been showcasing ways to include whole grains into your and your families healthy lifestyles. But, changing an entire diet can be daunting at first. We’ve decided for Tip #16 to walk you through three easy steps to get started today using small and simple ways to include whole grains in your daily meals. 

1. Substitute with the familiar. Switch to a whole-grain version of something you already eat. This can be done pretty easy by just replacing a few of your enriched grain food products in your pantry with a whole wheat version. Be sure to read the labels carefully to ensure you are burying a whole grain product. For example, try brown or wild rice instead of white rice, or whole-grain pasta. Replace white bread with whole-grain bread for sandwiches and toast. 

2. Go gradually.  Add whole grains in a little at a time  Try mixing whole wheat flour with white flour next time your baking cookies, muffins or making pancakes. Mix 3/4 of cup of uncooked oats or barley into each pound of ground meat when your making meatballs, meatloaf, burgers and other ground beef dishes. Blend a whole grain cereal in with your morning favourite to still get your serving of fibre without necessarily substituting on familiarity! 

3. Take shortcuts. Whole grains can take longer to cook, which during a busy schedule makes it difficult to add to meals. You can try to soak whole grains first like barley, wheat berries, rice before cooking. Also, try using a microwave instead of the stove top which can also speed up cooking time. try precooking pasta and freezing for up to 6 months! Pre-mix your breakfasts like Whole Grain Granola and Overnight Oats in a Jar for an easy grab on the go option!  Just make sure they’re stored in an air tight container to ensure overnight freshness.