Whole Grains For a Healthy Diet

Whole grain foods are a fantastic choice for a healthy and nutritious diet. Packed with fiber, vitamins, minerals, and essential nutrients, they offer numerous health benefits such as lowering the risk of diabetes, heart disease, and other conditions. Eating a variety of whole grains ensures that you get more health-promoting nutrients. A variety also helps make your meals and snacks more interesting. Simple ways to include more whole grains in your diet include opting for oatmeal at breakfast, choosing brown rice over white rice, selecting whole grain pasta instead of the refined version, and swapping white bread for whole grain bread. By making these easy substitutions, you can enhance the nutritional value of your meals while enjoying a diverse and flavorful diet.

Did you know?

Whole grains have long been linked with longevity and are a central part of the diet of many of the world’s longest-lived people? Research suggests that whole grains don’t just add years to life – they may also add life to years, by being linked with a longer healthspan, or the length of time that a person is healthy, not just alive.

SOURCE: mayoclinic.org

Apple-Cinnamon Oatmeal with an Egg Boost


  • 1 egg
  • ⅓ cup milk
  • ⅓ cup quick-cooking oats
  • ¼ cup finely chopped apple
  • 1 tablespoon sugar (optional)
  • ¼ teaspoon ground cinnamon
  • Dash salt (optional)
  • ¼ cup vanilla yogurt


  • 1
    Beat the egg and milk in a microwave-safe bowl until blended. Stir in the oats, apple, sugar, cinnamon and salt.
  • 2
    Microwave on high until the liquid is absorbed and the egg is set, 1 ½ to 2 minutes.
  • 3
    Stir and top with yogurt. Garnish with additional chopped apples if you wish.


Calories: 370
Total Fat: 13g
Saturated Fat: 5g
Sodium: 150mg
Carbohydrates: 43g
Fiber: 5g
Total Sugars: 16g (Added Sugar: 3g)
Protein: 20g

SOURCE: wholegrainscouncil.org