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Suggestions for Including Whole Grains in Your GF Diet

By Donna Washburn, PHEc and Heather Butt, PHEc

Suggestions for Including Whole Grains in Your GF Diet

Eat a variety of whole grains, such as teff, brown rice, quinoa, wild rice and pure, uncontaminated oats.

      Bake whole-grain breads using a combination of whole grains.

      Choose whole-grain flours to bake muffins, breads and desserts.

      Add whole grains such as millet grain and amaranth seeds to
        whole-grain flours when preparing baked goods.

      Use whole grains to prepare your own granola or snacks.

      Prepare pilafs, stir-fries, salads and stuffings with wild rice, brown rice, quinoa and oat groats, or a combination of these.

      Buy GF cereals made from whole grains. The first ingredient listed should be a whole grain such as oats, amaranth, brown rice, wild rice or quinoa.

      Select GF pasta made from whole grains, including quinoa or wild rice. Some GF pastas are enriched with nutrients lost during processing.

      Look for a label that states “100% whole grain,” not just “whole grain” — the latter may contain only a small proportion of whole grains.

      Get in the habit of reading the Nutrition Facts table, as well as ingredient lists, to become familiar with the amounts of nutrients in specific products.