MyPlate and the Dietary Guidelines emphasize more whole grains in an eating plan. But what are whole grains? How can people find them and find ways to eat more of them? Here are a few favorites and our cooking hacks to get them to the table quickly!

Brown rice

While brown rice takes almost double the time to cook as white rice, it can be purchased as fast cooking or even already cooked. But it cooks so easily unattended in an instant pot or rice cooker. Getting a rice cooker for your kitchen can be a great idea. Put any grain and water in the rice cooker, and you have a delicious, whole grain cooked perfectly.

Quinoa

Quinoa is a super fast-cooking grain with a pleasant nutty flavor profile. It is easy to cook it in an instant pot or rice cooker.

Oats

Rolled oats can be eaten raw or cooked. They cook in 1-3 minutes in the microwave, or you can sprinkle them into yogurt and fruits for a treat called bircher muesli or overnight oats.

Popcorn

Air-popped popcorn is a delicious treat that makes a great snack or family movie night treat. It is so fun to make that you will forget it is a whole grain!

Whole wheat

Many products come under the 100% whole wheat umbrella, from packaged cereals to pasta, bread, or crackers. Whenever you are buying these favorites, pick the whole grain varieties. And you can also use white whole wheat flour in your baking. It can be substituted 50-100% in place of all-purpose flour. Most people need about six servings of whole grains a day. Make three or more whole grains, and you are on your way to a healthier diet full of fiber and nutrients.

Whole wheat flour

You can also use white whole wheat flour in your baking. It can be substituted 50-100% in place of all-purpose flour. Banana and bran muffins make an easy on-the-go breakfast meal that can be made with whole grains.

Most people need about six servings of whole grains a day. Make three or more whole grains, and you are on your way to a healthier diet full of fiber and nutrients.

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Check out the new whole grain education resources in the Nutrition Education Store: