If you’re in the market for nutritional info, Ohio State dietitian Candice Schreiber is here to help, serving up details about the sometimes complicated relationship between food and cancer. On today’s menu: how whole grains impact cancer prevention. The health benefits of grains Grains are the seeds and energy stores of a wide variety of cultivated grasses, including wheat, rice, farro, oats, quinoa and barley. Whole grains are made from the entire seed — the bran, germ and endosperm — and they contain a wealth of fiber, phytochemicals, B vitamins and protein. “Research shows that fiber can reduce the risk of colorectal cancer, and this may be because undigested carbohydrates in grains help move food through the body, reducing the transit time,” Schreiber says, adding that research from the American Institute for Cancer Research (AICR) found that a six-ounce serving of whole grains every day reduces the risk of colorectal cancer by 21 percent. Studies also indicate that eating a daily dose of whole grains could reduce other types of cancer, including breast and liver types. A diet full of grains can also reduce the risk of cardiovascular disease and Type 2 diabetes, and can improve digestive health. Whole grains are often inexpensive and can reduce the reliance many people have on animal-based proteins. “Whole grains are healthy and versatile, plus they taste great — very nutty and satisfying,” Schreiber says. Go whole It’s important to consume whole grains, as processing and refinement remove the germ and outer layers, which in turn reduces the amount of healthy fiber and nutrients. “Always look at the ingredients of bread and cereal and other grain products, and make sure the first ingredient is whole grain — as in whole grain wheat or whole grain oats” Schreiber advises. “Be careful about getting highly-processed foods that say they have added fiber — adding fiber to something highly processed with a lot of sugar in it doesn’t make it healthy.” Be careful, Schreiber warns, as many terms found on ingredient lists can confuse consumers into thinking they’re getting whole grains, including: multigrain seven grain cracked wheat stone-ground 100-percent wheat enriched flour made with whole grains Easy additions “One of the easiest ways to add more whole grains to your diet is to replace white rice with brown,” Schreiber says. “Avoid white bread and choose whole grain versions, and use whole grain pasta.” You can also increase your intake by cooking and baking with whole grain flour instead of all-purpose flour and making sure your cereal is made from whole grains and is not enriched. Ancient grains, such as farro, wheat berries, amaranth and freekeh, are becoming more and more popular and easier to find in stores, and barley, quinoa and whole wheat couscous are also finding their way into more and more recipes and restaurant options. “You can add one or more of these grains to salads, soups, casseroles and stews,” Schreiber says. Grain bowls One of the easiest, healthiest and tastiest ways to add more great grains to your diet are grain bowls, which have become quite popular at restaurants in recent years. “I make them at home all the time,” Schreiber says, adding that she makes a large pot of grain, enough for several meals, and then gets creative. “For example, for lunch I’ll take some farro, chick peas and veggies and add some healthy salad dressing — and the kids love it,” she says, adding that they also love her Mexican grain bowl of brown rice, black beans, salsa and avocado. Roasted veggies, such as beets, carrots, sweet potatoes and different types of squash go great in a grain bowl and so does fruit. Add some blueberries, strawberries, toasted walnuts, spinach and a little feta to some quinoa and farro, and your guests will be asking for second helpings. “Another one of my favorites is a mango, arugula and wheat berry salad/grain bowl with cilantro lime dressing,” Schreiber says. “It’s delicious.”