What are whole grains? They are grain seeds that include three parts:

1. The bran, which is the outer layer, containing B vitamins, minerals, fiber and phytonutrients

2. The endosperm, which is the starchy part that contains complex carbohydrates, protein and B vitamins

3. The germ, the inner core containing protein, B vitamins, vitamin E, unsaturated fat, fiber and phytonutrients

Why is whole wheat flour better than white flour? When whole wheat is processed to make white flour, the bran and germ are removed, leaving only the endosperm. This reduces the amount of vitamins, minerals, fiber and phytonutrients in the flour. Although white flour is “enriched” with iron and some of the B vitamins that are lost when whole wheat is processed, it is less nutritious than whole wheat flour.

What is one whole grain serving? According the USDA definition, it is a serving of food that contains 16 grams of whole grain. One ounce of bread, one cup of cereal or 1/2 cup of cooked brown rice, whole wheat pasta, barley or oatmeal provides 16 grams of whole grain. Many products labeled “made with whole grain” do not contain a full serving of whole grain.

How can you tell that a product is whole grain? Check the label for any of the following words: 100 percent whole wheat, whole grain (name of grain) “excellent source of whole grain” or “contains one serving of whole grain.” “White whole wheat” flour is 100 percent whole wheat flour with a lighter taste and texture that appeals to people who do not like the taste of traditional whole wheat flour. “Enriched wheat flour” is white flour. Most multigrain breads are not 100 percent whole grain.

What are easy ways to add whole grains to meals and snacks?

#&149; Choose oatmeal, a whole wheat cereal or a whole wheat English muffin for breakfast

#&149; Make sandwiches with whole wheat bread, whole wheat tortillas or whole wheat pitas

#&149; Substitute brown rice for white rice (now available in quick cooking versions)

#&149; Snack on whole grain crackers, a whole grain cereal bar or popcorn

Popcorn with a variety of flavoring options will be featured at the Cornell Cooperative Extension table at Auburn Farmers Market on Thursday, Oct. 29, to celebrate the end of another successful year of cooking at the market. We will continue to share recipes and nutrition information with you in this column, but you will have to wait until next spring to sample the featured recipes.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County

Apple Cinnamon Wrap and Roll

Makes 4 servings

2 large apples, washed, cored and chopped

1/3 cup low fat vanilla yogurt

1 teaspoon cinnamon

4 whole wheat tortillas

Stir together apples, yogurt and cinnamon. Divide apple mixture among the tortillas. Fold tortillas in half. Spray griddle or frying pan with nonstick spray and heat griddle. Cook filled tortillas for about 5 minutes, carefully turning once or twice to brown both sides. Serve warm.