Monthly Archives: April 2012

Celebrating Whole Grains!

Whole grains are nutritional powerhouses, and as a nutritionist I’m always encouraging people to eat more of them. Not only are whole grains naturally low in fat and high in vitamins and minerals, but they are also a great way to add more fiber into your diet. In honor of National Whole Grains Month, I wanted to share a few answers to common questions I often hear about whole grains!

How much whole grain should I be eating?
According to the Whole Grains Council, the Dietary Guidelines for Americans recommends that whole grains account for at least half of the grains an adult consumes. That amounts to 3-5 servings of whole grains daily. Children should also eat at least 2-3 servings of whole grains or more.

Is it possible to eat enough whole grains on a gluten free diet?
Yes, there are some fantastic gluten free whole grain options! Quinoa, brown rice, millet, and amaranth are all great sources of gluten free whole grains. All of Mary’s Gone Crackers products are made with whole grains, and our Crackers and Pretzels are certified by the Whole Grains Council. You’ll find that some gluten free grains have more nutrition than other grains that contain gluten. For example, did you know that quinoa is a complete protein? It is also a good source of magnesium, riboflavin and iron, and takes about half as much time to cook compared to rice!

What makes a grain whole?
A whole grain includes three parts: the bran, germ and endosperm. Refined flours have lost their germ and bran, which increases the shelf life of products such as white flour. This also decreases the product’s nutritional content, which is why we see many cereals and breads in this country fortified to add lost nutrition back in.

Still curious about whole grains? Please send me your whole grain or general nutrition questions at

Yours in health!
Valerie Douglass, DTR
Mary’s Gone Crackers

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