Great grains

Think outside the breadbox to include more of these healthy foods in your diet

Grains like wheat, rice, oats and corn are a staple in the American diet and for much of the world. Whole grains and foods made from them—which use the entire seed or kernel, including the germ, endosperm and outer bran shell—are an important source of fiber, vitamins, minerals and other nutrients. With refined grains like white flour and white rice, all the bran and most of the germ are removed during processing, and much of the fiber and nutrients are lost.

Eating more whole grains can help you lower cholesterol and control your weight, reducing risk of heart disease, stroke, diabetes, gastrointestinal problems and cancer. Aim to eat at least three servings of whole grains each day. The earthy, nutty flavors and chewy textures are a great way to add a new dimension to your menu. Whole-grain breads, cereals, tortillas and crackers are just the beginning. Explore a variety of whole grains like whole wheat, oats, corn, barley and rye, brown or wild rice, groats, wheat berries, buckwheat, triticale, bulgur (cracked wheat), millet, quinoa and sorghum. Use whole-grain versions of flour, rice and pasta when cooking your favorite meals.

Hopping aboard the grain train
Upping your intake of whole grains is easier than you think. Try some of these simple diet switches:
• Start your day with a bowl of bran flakes, shredded wheat or oatmeal.
• Buy whole-grain breads, bagels, rolls, tortillas, muffins, waffles and pancakes.
• Substitute rolled oats or crushed bran flakes for bread crumbs in recipes.
• Switch to whole-wheat pastas.
• Bypass the potatoes and try bulgur, barley, quinoa or brown or wild rice.
• Snack on popcorn, whole-wheat crackers or pretzels.
• Substitute barley or brown or wild rice for pasta or noodles in soups, stews, casseroles and salads.
• Use whole-wheat pastry flour in place of much of the all-purpose flour in recipes.