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.
Stephanie Ronco has been editing in a professional capacity for the past 10 years. In addition to her work as an editor, Ronco has also served as a ghostwriter and writing tutor. A voracious reader, Ronco loves watching language evolve and change. When she’s not delving into her latest project, Ronco can be found teaching acting classes, performing in community theater, or sailing with her husband.