Healthy Dining Finder

Whole Grains: A Nutritional Powerhouse

Cuisine Connection (April 2009)

Many people may not realize that whole grains are packed with healthful antioxidants, phytochemicals and other substances that we aren’t even aware of yet. What’s more, some of the phytonutrients in whole grains are unique to grains – they cannot be obtained from other foods.

“There’s a complete package of nutrients in whole grains,” says Nicole Quartuccio, RD, Healthy Dining’s director of nutrition. “Plus, whole grains contain fiber, a nutrient that helps you feel full for longer periods of time."  

Research shows that a diet rich in whole grains helps reduce the risk of heart disease, certain types of cancer, and type 2 diabetes and may also help with weight management. And compared to refined grains, most whole grain foods provide more protein, fiber and other nutrients, including calcium, magnesium, and potassium. So it’s no surprise that the most recent Dietary Guidelines urge Americans to consume at least three servings of whole grains per day. And yet, most Americans consume less than one serving of whole grains daily.

Want to incorporate more whole grains into your daily diet? “Substitute brown rice for white, snack on popcorn and make pasta with whole grain noodles,” suggests Nicole.  Then dine out at participating Healthy Dining restaurants. “Many restaurants that are part of the Healthy Dining Program offer whole grain options,” she says. “Others have found creative ways to use nutritious grains like barley and oats.” The restaurants below offer delicious ways to enjoy whole grains when you’re out on the town.

• Café at the Mall: Oatmeal with Dried Fruit
  Oatmeal with Dried Fruit Old fashioned oatmeal with dried fruits and walnuts.
  Calories 460; Fat 14 g; Fruits/Vegetables 0.5 cup


• The Delectable Egg: Smart Meal French Toast
  Smart Meal French Toast Whole wheat bread dipped in apple juice, egg whites and grilled to perfection.
  Calories 420; Fat 6 g; Fruits/Vegetables 0 cups


• Gelson's Market: Chopped Vegetable & Barley Salad (4 oz.)
  Calories 60; Fat <1 g; Fruits/Vegetables 0.5 cup


• High Tech Burrito: California™ Burrito
  California™ Burrito A salad burrito, Romaine lettuce, guacamole, pico de gallo, black beans, brown rice and mild salsa in a grilled low fat tortilla.
  Calories 450; Fat 11 g; Fruits/Vegetables 1.5 cups


• The Pita Pit®: Hummus Pita
  Hummus in a whole wheat pita with veggie toppings. Analysis includes Romaine lettuce, tomatoes, onions, and cucumbers. Choice of dressings, other toppings, and cheese are not included in analysis.
  Calories 310; Fat 9 g; Fruits/Vegetables 1.5 cups


• Seasons 52: Seasonal Vegetable Barley Soup (12 oz.)
  Chunks of fresh seasonal vegetables simmered in a hearty vegetable broth. This is a vegetarian menu item.
  Calories 120; Fat 1 g; Fruits/Vegetables 1 cup

Healthy Dining Quick Tip:

Studies show that people who opt for a diet rich in whole grains and low in fat tend to weigh less and put on less weight over time than those who do not. And since whole grains can help curb your appetite for longer periods of time, you’ll eat less, to boot.