How to Substitute Whole Grains for a Heart Healthy Diet

A heart-healthy diet is important for most people of any age, young or old. Increasing your intake of fiber and healthy nutrients by adding whole grains in your daily diet is a good way to start. You can make it easier for people who aren't used to a lot of grains by substituting different whole grains for food they usually eat. Whole grains are the seeds of plants like rice, barley, oats, rye, and wheat, naming just a few. A multitude of nutrients is supplied by grains, such as; carbohydrates, trace minerals, B vitamins, folic acid, magnesium and fiber that may reduce the risks of heart diseases. Fitting whole grain into your daily meals and snacks are easy by making simple substitutes as you enjoy your meals.

Instructions

1

Substitute sugary cereals for healthy whole grain breakfast cereals. Lucky Charms and Cinnamon Toast Crunch are two cereals that are made of whole grain and the kids will never know they are getting benefits of whole grain. Also some cereals that are made with whole grain are Cheerios, Honey Nut Cheerios and Wheaties. Another excellent choice is Oatmeal whether its rolled or instant, its always whole grain.

2

Substitute white rice for brown rice. The only whole grain rice is brown rice, so try using it as an addition to stews and casseroles. When you make stir-fries, soups, or a fried rice dish, use brown rice.

3

Substitute white pasta for whole wheat pasta. When making macaroni and cheese, spaghetti, or lasagna, try using whole wheat pasta as a substitution for the white version of pasta.

4

Substitute meat for barley. Add pearled barley to your soups instead of chunks of meat. You will not miss the meat at all when using this hearty whole grain. It's also a perfect addition to stews and casseroles.

5

Substitute pretzels and potato chips for popcorn. Having popcorn when you need a crunchy snack is a good choice because it's a whole grain food! Make it healthier by avoiding the salt and melted butter. You can make your snacks whole grain by mixing a blend of trail mix and adding nuts and dried fruit to some whole grain cereals.

6

Substitute white bread for whole-grain bread. Make sandwiches using rye, whole wheat, or any variety you might like. For hamburgers or meatloaf calling for breadcrumbs, use the crumbs made from whole grain bread or crackers.