Why Whole Grain Food? Amazing Facts And Benefits You Never Know

Whole grains has so many health benefits. It provides many different nutrients to our body that are important for the health. Having whole grains food in your diet can save you from the risk of some chronic diseases. It also helps in a healthy weight management. Oatmeal, cereals and whole wheat flour are the popular food items.

All whole grain kernels contain three parts- the bran, germ, and endosperm. Each section houses health-promoting nutrients.

• The bran is the fiber-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. 
• The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. 
• The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals.

What Are The Nutrients It Have?

• Dietary fiber: Whole grains has dietary fibers which may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Dietary Fiber in your food is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories.

• Vitamin B: The B vitamins thiamin, riboflavin, and niacin play a key role in our metabolism as they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.

• Folic Acid: Folate or folic acid helps the body form red blood cells. Folic acid is important for a pregnant lady and can take it's supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

• Iron: Iron is also important to our body. Women suffers iron deficiency mostly. Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole grains foods are a rich source of iron.

• Minerals: Whole grain foods are sources of minerals like magnesium and selenium. Magnesium is responsible for the bone building and releasing energy from muscles. Selenium is important to prevent cell's oxidation and boosts immune system.

What Are The Food Groups Of Whole Grain?

Oatmeal is a brilliant breakfast recipe for a healthy day.

Grains (cereal) foods can be broken up into four main groups. The main sub-groups are-

• Breads - Wholemeal, wholegrain, white, rye, pita, lavash, naan, focaccia, crispbreads, damper.

• Breakfast Cereals - Ready to eat, high fibre (wholegrain) oats, porridge, muesli, wholewheat biscuits.

• Grains - Rice, barley, corn, polenta, buckwheat, spelt, millet, sorghum, triticale, rye, quinoa, semolina.

• Other products - Pasta, noodles, English muffin, crumpet, rice cakes, couscous, bulgur, popcorn, flour.

What Are The Health benefits Of Eating Whole Grain Food

• Whole grain food is beneficial for our heart health. Eating whole instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels. American guidelines suggests the consumption of at least three 1 ounces serving in a day.

• Whole grain food contains dietary fibers which is good to reduce constipation. Whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals are good to eat.

• Whole grain foods have less calories but keeps your stomach full. So it helps you on your weight lose program.

• Whole grain foods has folic acid which helps to protect pregnant women from any defects during fetal development.

References:
https://www.choosemyplate.gov/grains-nutrients-health

https://www.eatforhealth.gov.au/food-essentials/five-food-groups/grain-cereal-foods-mostly-wholegrain-and-or-high-cereal-fibre

How To Become Healthy And Smart As You Grow

You need to eat healthy food regularly to fulfill your body requirements. healthy foods make your metabolism active. Young boys and girls have a lot of changes going on in their bodies. Building healthier habits will help you to grow healthy and active in your life. Growing up means you are in charge of foods you eat and the time you spend being physically active every day. Healthy foods make your brain sharp, makes your bones stronger. Here are some tips for you to grow as an active and smart human being.

Build your bones strong

Strong bones make your physique wonderful. It all depends on good diet and exercise. A good diet and regular physical activity can build strong bones throughout your life. You should choose fat-free or low-fat milk, cheeses, and yogurt to get the vitamin D and calcium for your growing bones need. You can strengthen your bones by doing activities such as running, gymnastics, and skating, three times a week

Cut sugar intake 

Sugar is surely bad for your health. It is wise to cut sugar from your diet. Cut back on sugary drinks. A soda can have 10% of sugar in it. Avoid soda and drink water when you are thirsty. Sipping water and cutting back on cakes, candies, and sweets help to maintain a healthy weight. It will make you more physically active throughout the day.

Eat whole grain food more

Whole grain foods have a good quantity of minerals and dietary fibers. It improves your stomach functionality. Fuel your body with nutrient-packed whole-grain foods. Make sure that at least half your grain foods are whole grains such as brown rice, whole-wheat bread, and popcorn.

Eat color rich vegetables

Brighten your plate with vegetables that are red, orange, or dark green. These provide a good amount of antioxidants to your body. Try acorn squash, cherry tomatoes, or sweet potatoes. Spinach and beans also provide vitamins like folate and minerals like potassium that are essential for healthy growth.

Get the iron

Read Nutrition Facts labels to foods containing iron. The health benefits of iron include life-giving oxygen to human blood cells. About two-thirds of the bodily iron is found in hemoglobin. As a growing human, you need a proper amount of iron, especially young girls. Most protein foods like meat, poultry, eggs and beans have iron, and so do fortified breakfast cereals and bread.

become a healthy role model

Encourage your friends to practice healthier habits. Share what you do to work through challenges. Keep your computer and TV time to less than 2 hours a day.

Try new food

You should try some new foods which are healthy in nature. New foods in your diet keep you on the path to your set goal. Keep healthy eating fun by picking out new foods you have never tried before like lentils, mango, quinoa, or kale.

Move, move and move

Be a moving star. Being active makes everyone feel good. Aim for 60 minutes of physical activity each day. Move your body often. Dancing, playing active games, walking to school with friends, swimming, and biking is only a few fun ways to be active. Also, try activities that target the muscles in your arms and legs.

Identified your needs

Get nutrition information based on your age, gender, height, weight, and physical activity level. Eat healthy foods to stay physically active and become smart.

How To Feel And Look Better

Good eating habits are essential to keep your body fit and look better. It is not easy to maintain a healthy diet regularly and motivate yourself to do that. Lifestyle makes it difficult. Here are some tips to get your body to feel and look better.

• Eat Healthy, Magic foods do not exist 

One thing is important that there’s no magic food or way to eat. There are some foods that you need to eat such as vegetables, fruits, whole grains, protein foods like beans, eggs or lean meats and dairy like milk. You will get nutrients you need for good health including magnesium, potassium, calcium, vitamin D, fiber, and protein.

• Maintain Your Kitchen, If it’s there, you’ll eat it

Always keep healthier foods in your kitchen that need little preparation. Keep your fridge filled with carrots, apples, oranges, low-fat yogurt, and eggs. You should stock up on fresh, canned or frozen vegetables and fruits, lean meats, canned beans, and tuna or salmon. Find healthier eat options to replace a heating up a frozen pizza. try to eat natural food and avoid fast food.

• Whole grains help you feel full

Make sure that half of your grains are whole grains. Whole grains can help to give you a feeling of fullness and key nutrients. Choose whole-wheat bread, pasta, and crackers, brown rice and oatmeal instead of white bread, rice, or other refined-grain products.

• Build habits that don’t add weight

You should cut calories by skipping foods which are high in solid fats and added sugar. Limit fatty meats like ribs, bacon, and hot dogs. Cakes, cookies, candies and ice cream should be just occasional treats. Use smaller plates to adjust the amount of food you eat.

• Water is your friend

Drink water regularly, at least 8 to 10 glass of water in a day. Water is a better choice than many routine drink choices. Beverages can add about 400 calories a day to men’s diets. So limit high-calorie beverages, including those with alcohol. Skip soda, fruit drinks, energy drinks, sports drinks, and other sugary drinks.

• Find out what you need to eat

Men and women have different needs. Find exactly how much and what foods you need, based on your height, weight, age and physical activity level.

• Get beyond survival cooking

Start cooking more often. Try steaming vegetables, roasting a chicken, and making a tasty
veggie sauce for spaghetti from scratch. Eating your own home-cooked meals allows you to control what and how much you eat. avoid oil.

• Wise-up about what’s in food

Glycemic index (GI) of different foods is very important to know. Use both Nutrition Facts and ingredient labels to discover what nutrients foods and beverages contain. Cut back on foods that have sugar or fat as the fist ingredient.

• Sweat is not bad

Be active whenever you can. Have friends or family join you when you go for a long
walk, bike or jog. Vary activities to stay motivated. Set a goal for moderate physical activity a week. Include strengthening your arms, legs, and core muscles at least 2 days a week. Being active just 10 minutes at a time makes a difference.

source:- internet.