Are you looking to start living healthier this summer and aren’t sure how whole grains fit into your diet? Check out these 16 different tips on how you can improve your healthy lifestyle with whole grains.
Whole grains aren’t just delicious: they have been shown to reduce the risk of heart disease, diabetes, and some cancers, while aiding in healthy digestion. They’re also an important source of energy for exercise.
Eating whole grain means that all three parts of the grain are present: the bran, the germ, and the endosperm. With whole grains, you get all of the beneficial nutrients from all three parts of the grain, including fibre, vitamins, and minerals.
Train with grains tip #1
Include whole grains easily in your packed lunches. Click here to find some tips to help you prepare a healthy lunch for you and your family.
Train with grains tip #2
Include soymilk in your smoothies. Smoothies are the prefect refreshing drink and they are packed with nutrients. Soybeans contain high levels of protein and can be found in foods like tofu and soy milk. Creating a smoothie using soymilk will ensure you’re starting off the day right with this natural protein loaded Berry Fresh Smoothie. Learn more here.
Train with grains tip #3
Check you labels when buying grain products at the grocery and ensure that it says whole grain. Whole grains aren’t just delicious: they have been shown to reduce the risk of heart disease, diabetes, and some cancers, while also aiding in healthy digestion. Click here for more information.
Train with grains tip #4
Eating corn-fed beef can be a source of many nutrients. Not sure whether to buy corn-fed or grass-fed beef at the grocery store? Corn fed beef is just as nutritious and delicious as beef raised on grass alone. In fact, Ontario corn gives the beef its rich, full flavour. Corn fed beef is naturally high in energy and has great flavour thanks to high levels of marbling. Adding beef themed meals to your week is a great way to add more energy and protein into your diet. Beef is also high in many other nutrients, thanks in part to the nutrients the cattle received while consuming Ontario grains. Find out more here.
Train with grains tip #5
Barley is a healthy side dish. Side dishes are important to building a substantial meal. And if you’re in search of a hearty, healthy side dish for a family dinner this week… Try Barley! Click here to find out more.
Train with grains tip #6
Post-workout meals are very important. We know you put a lot of effort into your workouts, but have you planned out your post workout meal? Giving your body the right nutrients after a workout is an important part in properly fueling your body. Eating carbs, protein and healthy fats within an hour after a workout helps decrease muscle protein breakdown, increase muscle growth, re-store your energy levels and enhance your recovery! Learn more here.
Train with grains tip #7
Adding gluten to your diet can have many benefits Should you be eating gluten? You’ve probably about gluten but what is it? Gluten is a protein found in wheat, barley and rye. It gives elasticity to baked goods, and provides that chewy texture. Making gluten a part of your diet can aid in maintaining a healthy body mass. In fact, whole grains like wheat are recommended as part of a balanced diet and associated with a reduced risk of heart disease, obesity, type-2 diabetes, dementia and other health conditions.
Eating the right grains can help you get the energy you need for activities and build muscle.
Train with grains tip #8
Oats are a great and healthy way to start your day. Need a breakfast that saves time? Try making this simple Overnight Oats recipe! This food dish is a healthy breakfast option that basically cooks itself! Simply add oats, soy milk and wheat bran in a jar, stir, and store in the fridge overnight. In the morning, add fruit and vegetables and you’ve got a breakfast to-go!
Train with grains tip #9
Opt for fibre or protein-based snacks. Planning you snacks for watching that hockey or football game this week. Go for a fibre or protein base snack – these will help keep you full longer and manage your hunger between meals.
Try mixing oats and soy butter in an energy ball or grabbing a couple handfuls of trail mix. Mixing your favourite cereal with pretzels, raisins, and nuts satisfies the sweet and salty. Fresh fruit and vegetables or whole wheat crackers and cheese are always good options too! Find more information and recipes here.
Train with grains tip #10
Create a dish make with Ontario cornmeal. Choose corn to be your comfort food! Try creating some delicious food using Ontario cornmeal. When buying cornmeal, check the ingredient list for the words “whole corn.” This way, you know the product is whole grain – meaning all three parts of the grain are included: the bran, the germ and the endosperm to ensure your getting all the beneficial nutrients from the grains. Click here to learn more.
Train with grains tip #11
Healthy eating starts with good portion sizes. Healthy eating starts with balanced menus and portion sizes, especially when it comes to filling your plates up for meals. It is generally agreed that a balanced plate consists of 1/4 proteins, 1/4 carbohydrates and 1/2 vegetables.
Try filling half your plate with vegetables like broccoli, lettuce, peppers or cucumbers. The other half should be split between carbohydrates like pasta, potatoes, bread, or crackers, and the rest should be proteins like fish, chicken, beef or eggs!
Swap out the proteins, carbs and vegetables depending on if it’s breakfast, lunch or dinner! Find more information here.
Train with grains tip #12
Make sure all of your meals are balanced. Our #TrainWithGrains tip is to make sure you’re making it to be as balanced of a meal as possible – don’t forget to add in those healthy eating tips we learned with tip #11. Add in lots of vegetables, proteins and don’t forget your grain servings! Add in barley, wheat berries, or pasta to your recipe to enhance the flavour AND make sure you’re making your meal as nutritionally-balanced as possible. Learn more here!
Train with grains tip #13
Granola bars made with oats are a perfect snack. Our Whole Grain Granola is perfect for those wanting to try their hand at making homemade granola- simply add honey, place into bar shape and let cool in the fridge to take this granola on the road. Store bought granola bars are still a great option, but click here to find tips to keep in mind to make sure your getting the healthiest option.
Train with grains tip #14
Eat 3 servings of whole grain per day. You’ve probably heard the phrase, “everything in moderation”. Moderation is the balance between deprivation and overindulgence especially when it comes to food consumption.
Eating good food can be a part of a healthy lifestyle as along as it is done in moderation. And part of knowing that balance is knowing what ideal servings sizes look like. Canada’s Food Guide recommends 6-7 grain servings for the average adult. But, what is a serving of grain? Find out here!
Train with grains tip #15
Keeping grains fresh can be easy. We know your want to eliminate your food waste so, can grains go bad? How do we keep them fresh and edible? Well, we did the research and got these answers for you on some of the most popular grain products! Click here to see how to properly store your favourite grain products.
Train with grains tip #16
Eating more grains is easier than you think. 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. Read more here.