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10 Healthy and Delicious Whole Grain Holiday Foods

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Snacking

Holidays and snacks go hand in hand, and it can be difficult to pass up a calorie-dense cocktail, a slice of Bûche de Noël, or something sugary from the cookie platter. Among the water crackers and a log of chèvre, you can still make healthy, whole grain choices.

Rice cakes (basically just air-puffed rice), whole-grain crackers and pitas can be dressed up with toppings, dipped or made into canapés. Bake oatmeal raisin cookies instead of chocolate chip. And yes, to the delight of all snackers: Popcorn is a whole grain food. Getting one serving (1 ounce, or about 28 grams) of grains is as easy as snacking on three cups of popcorn (go easy on the salt and butter, if any at all, or sprinkle your popcorn with toppings such as Parmesan cheese, nutritional yeast or chili-lime) [source: The Popcorn Board].

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Sources

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  • Foltz-Gray, Dorothy. "Whole-grain Pastas." Cooking Light. (Sept. 21, 2012) http://www.cookinglight.com/cooking-101/essential-ingredients/whole-grain-pastas-00400000001170/
  • Food Network. "Tips for Baking with Wholegrain Flours." (Sept. 21, 2012) http://www.foodnetwork.com/healthy-eating/tips-for-baking-with-wholegrain-flours/index.html
  • Grosse, Scott D.; Waitzman, Norman J.; Romano, Patrick S.; and Joseph Mulinare. "Reevaluating the Benefits of Folic Acid Fortification in the United States: Economic Analysis, Regulation, and Public Health." American Journal of Public Health. Vol. 95, no. 11. Pages 1917-1922. 2005. (Sept. 21, 2012) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1449459/
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  • Harvard Medical School - Harvard Health Publications. "List of whole grains." (Sept. 21, 2012) http://www.health.harvard.edu/newsweek/List_of_whole_grains.htm
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  • Mayo Clinic. "Whole grains: Hearty options for a healthy diet." 2011. (Sept. 21, 2012) http://www.mayoclinic.com/health/whole-grains/NU00204
  • National Institutes of Health - Eunice Kennedy Shriver National Institute of Child Health & Human Development. "Holiday Weight Gain Slight, But May Last A Lifetime." 2000. (Sept. 21, 2012) http://www.nichd.nih.gov/news/releases/holidayweightgain.cfm
  • Nestlé - Very Best Baking. "Lighter LIBBY'S Pumpkin Pie with Whole-Grain Pie Crust." (Sept. 21, 2012) http://www.verybestbaking.com/recipes/138971/Lighter-LIBBYS-Pumpkin-Pie-with-Whole-Grain-Pie-Crust/detail.aspx
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  • Self - Nutrition Data. "Nutrition Facts: Rice, white, long-grain, regular, cooked." (Sept. 21, 2012) http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5712/2
  • The Popcorn Board. "Whole Grains: Popcorn is a whole grain food. True or False?" (Sept. 21, 2012) http://www.popcorn.org/NutritionRecipes/NutritionYou/WholeGrains/tabid/101/Default.aspx
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  • Zelman, Kathleen. "Tips for Reaping the Benefits of Whole Grains." MedicineNet.com. 2005. (Sept. 21, 2012) http://www.medicinenet.com/script/main/art.asp?articlekey=50525

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