Our Basecamp registered dietitian, Jamie, brings you easy-to-follow tips and tools to help you stay on your path nutritionally. Each week we rotate between live, online classes to personalized videos from Jamie and great tips to challenge you to explore new food opportunities.

Visit our BASECAMP IS EVERYWHERE page to learn more!

I WILL: CHOOSE WHOLE GRAINS

Did you know those tiny seeds of grain actually carry quite the punch? Each layer brings its own set of nutrients and positive benefits for the body: the outer layer, bran, is filled with fiber, B vitamins and minerals; the interior layer, endosperm, is a starchy carbohydrate with some protein and nutrients; and at the core, the germ is packed with B vitamins, vitamin E, phytonutrients and healthy fats.

Now, imagine the milling process of removing the bran and germ layers - the outermost and innermost layers of the grain - you are left with a starchy carbohydrate and lower nutrient values, known as a refined grain. Similarly, enriched grains are also refined, but then fortified, meaning some of the vitamins, minerals and even sometimes fiber are added back into the product after milling.

Not only are whole grains a nutritional power-house, they also improve digestion, help control blood sugar, can lower cholesterol, have been shown to help fight disease, and help maintain a healthy body weight.

We know that 1/4 of our Healthy Plate should be healthy grains or starches, such as whole grains. Choose wisely when selecting grain products, making sure that a whole grain is listed as one of the top two ingredients. Even better, choose unprocessed whole grains such as brown rice, quinoa, barley, farro, or oats.

Start small: Make at least half of your daily grains/starches be whole grains.

Finish remarkable: Become a 100 percenter. Make whole grains the only grains in your diet.