Whole grain foods are an important part of healthy eating.

 Whole grains are good for you

Whole grain foods contain important nutrients such as:

• the basic
• vitamins
• metal

Whole grain foods are a healthier option than refined grains because whole grain foods include all parts of the grain. Some parts of the refined grain are removed during processing.

Whole grain foods contain more fiber than refined grains. Eating foods rich in fiber can help reduce the risk of:

• brain attack
• Colon Cancer
• heart disease
• Type 2 diabetes

Choose and prepare healthy foods made with whole grains

Enjoy a variety of whole grain foods such as:

• quinoa
• Whole grain pasta
• Bread and whole grains
• Whole oats or oatmeal
• Whole grain brown or wild rice

Some grain foods can have a lot of sodium, added sugars, or saturated fats. These include foods such as:

• the bread
• cakes
• crackers
• pasta dishes

Make sure your choices are actually whole grains

Whole wheat and multigrain foods may not be whole grains. Some foods may look like whole grains because of their color, but they may not be.

Read the ingredients list and choose foods that contain the phrase “whole grain” followed by the name of the grain as one of the first ingredients such as:

• Oats and whole grains
• Wheat and whole grains

Whole wheat foods are not considered a whole grain, but they are still a healthy choice because they contain fiber.

the basic

Use the Nutrition Facts table to compare the amount of fiber between products. Look at the % Daily Value to choose those with more fiber.

Prepare whole grain foods

Whole grain foods can be delicious and nutritious without the addition of highly processed spreads and sauces. Enjoy the real taste of whole grain foods.

Try healthy ways to prepare whole grain foods by:

• Leave or reduce the amount of salt added during preparation
• Limit the amount of sauce or spreads you add
• Add vegetables, vegetable oils, spices and herbs to enhance the flavors

Snack ideas

Whole grain foods are quick and healthy snacks. There are so many options and so many ways to enjoy it. Attempt:

• whole wheat grains
• Whole Grain Crackers
• Whole-grain pita bread “chips”

How to include whole grain foods

Here are some easy ways to eat more whole grain foods:

• Try a new whole pill every week:
  • Faro
  • Freekeh
  • amaranth
  • black wheat
• Mix different whole grains in your bowl and enjoy with low-fat white milk or unsweetened plant-based drinks.
• Start your day with a bowl of oatmeal, whole grains, or whole grain toast.
• Keep a variety of whole grain foods in your pantry. Attempt:
  • oats
  • quinoa
  • brown rice
  • Whole grain pasta
  • Bread and whole grains

To increase the amount of whole grain foods in your recipes, try adding:

• Barley, bulgur and quinoa to soups, salads and stir fries
• Brown or wild rice to white rice for more fiber and a nutty flavor