Initiative for a Healthy Weight

Nutrition

Tips for Eating Whole Grains

Examples of Whole Grains

• Some examples of whole grains are brown rice, buckwheat, bulgur, oatmeal, wild rice, and whole wheat bread, crackers, pasta, and tortillas.
• Check the ingredient list on grain product labels. For many whole grain products, the words “whole” or “whole grain” will appear before the grain ingredient’s name.
• Check the Nutrition Facts label for the fiber content of food products.
• Fiber content is a good clue to the amount of whole grain in the product.

Tips for Eating More Whole Grains

• Choose 100% whole grain breads, preferably, or mixed whole and white flour breads such as multi-grain or cracked wheat.
• Substitute whole grain choices for refined grains such as breakfast cereals, breads, crackers, rice, and pasta.
• Add whole grains to mixed dishes such as soups, stews, and casseroles.

For more information on whole grains, go to the Grains section of MyPyramid.gov.