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WHOLE GRAIN GOODNESS

This week start enjoying whole grain varieties of breads, cereals, and other foods. They'll add loads of flavor and variety to your meals . . . and provide more vitamins, minerals, and fiber than white bread, white rice, and other "refined" grains.

Fiber, the indigestible part of whole grains, has long been known to prevent constipation. It may also reduce the risk of diverticulosis, heart disease, and colon cancer. Most of the fiber is lost when whole wheat flour or brown rice is milled and refined.

You can buy ordinary whole wheat bread (make sure that whole wheat is the only wheat flour ingredient) in a supermarket, or find a far more delicious, crusty whole grain bread at a local bakery, or bake a loaf yourself. Eat it plain, or top it with apple butter, honey, low-fat cream cheese, or a few brush strokes of olive oil.

One great thing about whole grains (and vegetables, beans, and other fiber-rich foods) is that they tend to be filling and that helps control calories. If you load up on whole grains (and fruits and vegetables) you will almost certainly eat fewer foods high in fat and sugar.

This week, switch to a whole grain diet. Start with each item on this shopping list:
whole grain cereals (like shredded wheat, Wheaties, Cheerios, raisin bran, All-Bran, 100% bran, oatmeal, or Wheatena).
loaf of whole wheat sandwich bread
loaf of crusty whole wheat bread from a bakery
package of whole wheat pita bread
whole wheat pasta and whole wheat couscous (super-fast to cook) from a health-food store
long grain brown rice (try basmati for extra flavor) and a box of quick-cooking brown rice
package of whole wheat tortillas for making wraps with beans, rice, diced sautéed vegetables

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