Yummy Ways to More Whole Grains

How do I find whole-grain foods?

  • Look for a whole-grain claim on packages, which states, “Diets rich in whole-grain foods and other plant foods and low in total fat, saturated fat and cholesterol may reduce the risk of heart disease and some cancers.” This whole-grain health claim can be included on a food package if the product contains at least 51% whole grains.
  • Look for “100% whole wheat” on the package when buying bread and other whole-wheat products.
  • Read the ingredient list. If a whole grain such as whole wheat, brown rice, oatmeal, or whole corn is listed first, that product contains a significant amount.

How do I eat 3 ounces of whole grains per day?

  • The best and easiest way to use more whole grains is to use them in place of refined grains you are already eating. See our chart for details.


  • Enjoy packaged whole-grain cereals or cooked oatmeal.
  • Choose whole-grain toast instead of white bread.
  • Bake whole-grain muffins for breakfast to go.


  • Choose vegetable barley soup.
  • Dine on a stir-fry made with brown rice.
  • Pack a sandwich with 100% whole-wheat bread.


  • Cook whole-grain pasta (start by mixing with regular to get used to taste).
  • Experiment with different whole grains such as quinoa, whole-wheat couscous and bulgur.
  • Prepare brown rice instead of white.
  • Serve 100% whole-grain bread.
  • Make pizza with whole-wheat flour.
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