Week 5


This Week's Goal: I will eat 3 or more servings daily of whole grains.

Go for the Whole Grain.

AICR’s Third Expert Report found strong evidence that eating whole grains daily lowers cancer risk.

What is a whole grain?

  • Whole grains contain the grain’s three edible parts: bran, germ and endosperm
  • Compared to processed or refined grains, whole grains have more vitamins, minerals, fiber and phytochemicals because the bran, germ and endosperm are left intact
  • Fiber in whole grains helps you fill up more quickly and stay full longer, making it easier for you to eat for a healthy weight and lower cancer risk.

Focus on replacing refined grain foods you eat, such as white bread, white rice and refined ready-to-eat breakfast cereals, with WHOLE-grain foods:

  • Swap your refined breakfast cereal for a high-fiber, whole-grain cereal that contains at least 5 grams of dietary fiber
  • Replace white bread with bread labeled as 100% whole-wheat bread 
  • Try quick cooking whole-wheat couscous or whole-grain angel hair spaghetti as a base for stir fries and thick stews

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