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Whole Grains

Helping to shape the way families consume whole grains in Arizona.


Whole grains are good for you and your family. Try to make half of all the grains you eat whole. Whole grains are healthy because they contain more nutrients like fiber and B vitamins. Fiber is especially important for digestion and helps keep you full after a meal.

Whole grains are easy to find when you know what to look for. Common whole grains include oatmeal, brown rice, and whole wheat. Look for whole grain in the ingredient list or the words "100% whole grain" on the package. Whole grains are perfect for the whole family. Explore this website to learn more and to find whole grain recipes. Remember that small changes add up to big wins!


Family Fun Whole Grains

Enjoy these activities with your kids for a fun way to teach them about nutrition and physical activity.

Good for Your Heart


Oats are a heart-healthy whole grain. Supply paper, glue, oats and glitter to the kids.


Encourage them to paint a heart shape with glue and stick oats and glitter to it.

As the kids are doing this craft, talk to them about why whole grains like oats can be good for their heart. When the kids are done, they can give their heart craft to someone they love.

Crafty with Grains


Provide sturdy paper, glue and a variety of whole grain pasta shapes for the children.


Then have them create pictures by gluing whole grain pasta to the paper.

This will also familiarize them with what whole grain pasta looks and feels like!

Oatmeal Container Crafts


Save two empty oatmeal cylinders. Help your kids wrap their cylinder in construction paper with glue or tape.


1. Birdhouse

Cut a hole into each cylinder, about 1¼ inches in diameter and halfway down. Using a pencil, poke a small hole under the bird entrance to create a perch, and glue it into the container. Using a hole punch, punch two holes into the top of the container across from each other. Tie string to each hole and then together at the top so it can hang from a tree. Encourage your child to paint or color their container. You could even talk them about what birds eat and ask them what their favorite breakfast is! Now they can hang it outside for the birds!


2. Kitchen Utensil Holder

After each container is covered in construction paper, the children are free to color or paint their utensil holders! Put it on the kitchen counter and fill with spatulas, ladles, whisks, etc.!

All About Whole Grains

Educate your friends and family with these fun facts. Click on one of the facts below to learn something new.

All About Whole Grains

A whole grain means the entire grain, not just a part of it. A whole grain has three parts and keeps all three parts, even after they are processed. They give you lots of energy, too!

Be aware! Foods with the following words on the label are usually NOT 100% whole grain products:

  • 100% wheat
  • Multi-grain
  • Contains whole grain
  • 7 grains
  • Bran
  • Cracked wheat
  • Made with whole grains
  • Made with whole wheat
  1. Whole grains give you energy and help protect your body against diseases like diabetes and heart disease.
  2. Whole grains are high in fiber which can help you feel full longer and keep your digestive system healthy.

When you read a product's ingredient list, whole grain foods will list a whole grain - such as whole wheat, oats, corn, or brown rice - as the first ingredient.

Be aware! Foods with the following words on the label are usually NOT 100% whole grain products:

  • 100% wheat
  • Multi-grain
  • Contains whole grain
  • 7 grains
  • Bran
  • Cracked wheat
  • Made with whole grains
  • Made with whole wheat
  1. Use whole-grain bread or cracker crumbs in meatloaf.
  2. Use whole grains in mixed dishes, such as hulled barley in vegetable soup or stews and bulgur wheat in casseroles or stir-frys.
  3. Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes.
  1. Try serving oats for breakfast topped with fruit.
  2. Make a sandwich with whole wheat bread.
  3. Buy whole grain cereals. You might want to mix them with one of your child's favorite cereals at first.
  1. Prepare hot whole grain cereal such as oatmeal for breakfast.
  2. Make your own pancakes, muffins, and cookies substituting whole wheat flour for up to half of the flour in the recipe.
  3. Buy whole grains in the bulk section. Be sure to store them in an air tight container in a cool dark place.
  1. Whole wheat: Whole wheat bread, whole wheat hamburger or hot dog buns, whole wheat rolls, whole wheat cereal, whole wheat tortillas, whole wheat flour
  2. Corn: Soft corn tortillas, cereal made with corn, popcorn, whole grain cornmeal.
  3. Oats: Cereal made with oats, rolled oats, oatmeal.
  4. Brown Rice
  1. Whole grains are a great source of energy.
  2. Oats contain iron, a mineral that is used to carry oxygen in the blood.
  3. Corn contains B vitamins which provide energy for the body.
  4. Brown rice contains a mineral which helps your body digest fat.
  5. Brown rice contains magnesium, a mineral which helps build strong bones.
  1. Whole grains are a great source of energy.
  2. Whole grains are very easy to store and can last for months.
  3. Whole grains such as hulled barley and brown rice can be frozen after they are cooked.
  4. Whole grains such as oats and brown rice come in forms that can be prepared quickly in the microwave.
  1. Whole wheat kernels are usually described as "wheat berries".
  2. The four main ways wheat is cooked at home: as flour in baked goods, as wheat berries for side dishes and in casseroles, as bulgur, and as pasta or couscous.
  3. Substitute whole wheat flour for half of the white flour in recipes.
  4. Use whole grain pasta when making spaghetti or macaroni and cheese.
  5. Store whole wheat flour in the refrigerator, it doesn't last as long as the regular enriched flours but is very healthy!
  1. Oats contain iron, a mineral that is used to carry oxygen in the blood.
  2. Use rolled oats as a breading for baked chicken or fish.
  3. Stir uncooked oats into yogurt for a little crunch.
  4. Replace 1/3 of the flour in a recipe with uncooked oats.
  1. Fresh corn is usually considered a vegetable and dried corn is usually considered a grain.
  2. Use whole grain cornmeal to make corn muffins and bread.
  3. Popcorn is a whole grain and can be a healthy snack if it is eaten with less butter and salt.
  4. Corn contains B vitamins which provide energy for the body.
  5. Air-popped popcorn has only 30 calories per cup!
  1. Brown rice contains a mineral which helps your body digest fat.
  2. Brown rice contains magnesium, a mineral which helps build strong bones.
  3. Always keep the lid on the pot when cooking rice.
  4. Whole grain rice can be found in quick-cooking forms, some types take as little as 90 seconds in the microwave.
  5. Substitute brown rice for white rice in soups.
  6. During cooking, rice swells to at least three times its original weight.

Recipes
Whole Grains

Meet Champion Mom Tammy

Recognizing amazing moms from Arizona, and what makes them champions.


“Whole grains are part of my family's meals because they have lots of fiber.”

- Tammy,
Champion Mom from Arizon


Tammy finds whole grain foods her kids enjoy like corn tortillas and oatmeal. Tammy is a Champion Mom because she wants her kids to be healthy.

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