Page 42 - How to Be a Conscious Eater - Making Food Choices That Are Good for You

box of the now highly processed product to tout the nutrient
content and position it as a value-added item. You’re much bet-
ter off buying the product whose nutritional mojo hasn’t been
removed in the first place.

Make sure at least half of the total grains you eat each day
are whole grains. That’s the recommendation of the Dietary
Guidelines for Americans. Aim for 48 grams of whole grains
per day, or three servings. Common examples of a serving are
a slice of 100 percent whole-grain bread, a half cup of oatmeal,
or a half cup of cooked brown rice. According to the Whole
Grains Council, nearly half of us don’t eat whole grains at all.
I say go for the gusto and make whole grains your default,
aiming to have them account for three-fourths or more of
your total grains. Save those occasions when you eat refined
grains for something really worth it—a phenomenal fresh-
baked naan, say, or perfectly chewy sushi rice, or a croissant
that’s light as air. Thankfully, delicious whole-grain options
are widely available, in a variety of forms and cuisine types,
accessible to most shoppers, at relatively reasonable prices. (A
giant tub of rolled oats is about $4, for an average of 13 cents
per serving. Even if you get elaborate with berries or banana
or chia or peanut butter or walnuts or raisins, you’re looking at
maybe $0.75 to $1.25 per breakfast.)
Notes on oats: Regular, or old-fashioned, oats come from steam-
ing and rolling the oat kernel, or groat, into flat flakes. These
are the middle-of-the-pack type of oatmeal in terms of process-
ing, texture, and cook time. Steel-cut are the least processed,
since the oat kernel is sliced into just a few pieces so that water
can permeate and cook them. Quick, or instant, oats are also
rolled but into thinner flakes and steamed longer. All three
types of unsweetened oats are essentially the same nutrition-
ally, and much better than the sugary instant packets; go for

Stuff that Comes from the Ground 31