Historic, archived document Do not assume content reflects current scientific knowledge, policies, or practices. 10 make half your tips grains whole Nutrition Education Series 10 tips to help you eat whole grains Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases . 1 make simple switches 6 bake up some whole-grain goodness To make half your grains whole grains, substitute a Experiment by substituting buckwheat, millet, or oat whole-grain product for a refined-grain product. For flour for up to half of the flour in pancake, waffle, example, eat 100% whole-wheat bread muffin, or other flour-based recipes. They may need a bit or bagels instead of white bread or bagels, more leavening in order to rise. or brown rice instead of white rice. 7 be a good role model for children Set a good example for children by serving and 2 whole grains can be healthy snacks eating whole grains every day with meals or as snacks. Popcorn, a whole grain, can be a healthy snack. Make it with 8 check the label for fiber little or no added salt or butter. Use the Nutrition Facts label to check the fiber Also, try 100% whole-wheat or rye crackers. content of whole-grain foods. Good sources of fiber contain 10% to 19% of the Daily Value; 3 save some time excellent sources contain 20% or more. Cook extra bulgur or barley when you have time. Freeze half to heat and serve later as a quick 9 know what to look for side dish. on the ingredients list 4 mix it up with whole grains Read the ingredients list and Use whole grains in mixed dishes, such as barley choose products that name a whole- grain ingredient first on the list. Look for “whole wheat,” in vegetable soups or stews and bulgur wheat in “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “whole-grain casseroles or stir-fries. Try a quinoa salad or pilaf. cornmeal,” “whole oats,” “whole rye,” or “wild rice.” 5 try whole-wheat versions For a change, try brown rice or whole-wheat pasta. 1 0 be a smart shopper Try brown rice stuffing in baked green peppers or The color of a food is not an indication that it is tomatoes, and whole-wheat macaroni a whole-grain food. Foods labeled in macaroni and cheese. as “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products, and may not contain any whole grain. United States DG TipSheet No. 4 Department of Agriculture June 2011 Center for Nutrition USDA is an equal opportunity Policy and Promotion Go to www.ChooseMyPlate.gov for more information. provider and employer.