1. By:
Wendy Park
Brianne Schlegelmilch
Taylor Paulo

2. • Rice isn't the only grain that can go on to your dinner table.
Eating a variety of grains, even just plain, is an easy and low-
cost way to include some variety and excitement in your daily
meals. Not only are they very tasty and filled with healthy
benefits, but they are quite cheap and go great with any
meal. They can easily substitute other unhealthy foods, but still
taste just as great.

3. • For Native Americans, grains were very
important for thousands of years. Grains were
one of their main staples, and one of the most
important types of food they served.
• Grains are an essential element in a healthy
diet, and eating high-fiber whole grains may help
reduce your risk of heart disease, ward off
diabetes, and control cholesterol.

4. • Barley has a springy, pasta-like texture, and a
mild/ creamy flavor. It’s high in fiber, helps
lower cholesterol, reduce the risk of heart
disease, prevent the development of type 2
diabetes, and aid regularity. The grain pairs
nicely with roasted meats, fruit, and earthy
vegetables, like mushrooms.

5. • Farro-- Also known as emmer wheat, when farro is
cooked, the grain’s texture is dense and chewy, with a delicate
and nutty flavor. Rich in fiber, protein, and vitamins
A, B, C, and E, farro is low in gluten and easily digested. It is
often used in hearty Italian soups and as a substitute for
Arborio rice in risotto.
• Bulgur-- Made from steamed, dried, and cracked
wheat, bulgur has a nutty flavor and a granular texture. It is a
good source of potassium, B, vitamins, iron, and calcium; it
also has the same amount of protein as brown rice but less fat
and more fiber. Bulgur is a good choice for salads: Try it with
tomatoes, cucumbers, parsley, and mint or with dried
fruits, nuts, and cinnamon.

6. These kernels have a strong, sweet taste; a tight, oval
shape; and a chewy texture. With their nutrient-rich bran
and germ, they’re packed with protein, vitamin E, and iron
and are especially high in fiber, so they help protect against
colon cancer. Wheat berries give a nice flavor to dull/subtle
foods, such as chicken and shellfish. Their sweetness also
neutralizes salty foods, like capers and bacon.

7. There are so many different foods out there filled with many
grains and whole grains. A few substitutions include:
• Eating Whole Grain pasta.
• Eating Whole Wheat bread instead of white bread.
• Eating oatmeal instead of sugary cereals.
• Eating brown rice instead of regular white rice.
• Eating granola bars instead of candy bars.