1. Read the Label
Sometimes it's difficult to discern whether or not a product contains whole grains. The word "enriched" doesn't signify that the product includes whole grains; enriched means that the manufacturer adds vitamins and minerals to the grains. Also, don't be fooled by a label that touts its bran content: the addition of bran alone doesn't mean the product is whole grain. Whole grains include the bran, germ and endosperm. When you read the label, you should see the words "whole grain" or "whole wheat" listed on the label. If the product contains a mixture of whole and refined grains, make sure the whole grain product comes first on the ingredient list.
2. Start the Day Right
A breakfast made with whole grains can keep your energy level going strong until lunchtime. If a bowl of plain oatmeal sounds pedestrian but you shun the fruity flavors marketed to kids, create custom flavored oatmeal at home. Take the fruity sweetness down a notch by adding a jar of unsweetened baby food, such as pureed bananas or apricots. Add a tablespoon of peanut butter for peanut butter cookie flavored oatmeal.
3. Whole Grain Snacks
Reach for a whole grain snack when hunger strikes during the day. If you have a yen for something salty, make a batch of air-popped popcorn, and season it with Parmesan cheese or olive oil and Italian seasoning. Make quesadillas with whole wheat tortillas sprinkled with skim milk mozzarella cheese and canned olives or mushrooms. If something sweet is on your mind, make a whole grain trail mix with whole-wheat cereal flakes, dried raisins or cranberries, cashews and a handful of chocolate candies.
4. Expand Your Palate
Think beyond brown rice and bran flakes for your next whole grain culinary adventure. Quinoa cooks in less than 15 minutes, and you can pair its nutty flavor and creamy-crunchy texture with sweet or savory ingredients. You might remember to refill your birdfeeder if someone mentions millet, but this whole grain serves as a substitute for rice in any dish. Amaranth is a whole grain high in protein, so it's a welcome addition to vegetarian diets.
5. Quick and Easy
Perceptive food manufacturers are listening to their customers' demands to marry convenience and healthful foods. You no longer need to wait 45 minutes or longer to enjoy a bowl of steaming brown rice. Instant brown rice contains the entire grain kernel, but cooks in 5 to 10 minutes. Frozen waffles and pancake mix come in whole grain varieties. Bread manufacturers now offer whole-wheat hamburger and hot dog buns, so even the family cookout can add whole grains into a diet.
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