Facts on Whole Grains

1. Whole Grains Trump Refined Grains

Next time you're heading to the kitchen, you might want to reconsider that slice of white bread or the bowl of white pasta or rice you were about to have. Opt for whole wheat bread, whole wheat pasta or brown rice instead. These whole grain foods still contain all of their nutrients and are much better for you than the refined grains you were about to eat. Whole grains are plant seeds that are comprised of three main parts: bran, germ and endosperm. Foods like corn, rice, wheat, rye, barley and even popcorn are all whole grains. Stripped of the bran and germ, refined grains are a much less nutritious option than whole grain foods.

2. Eat Your Grains for a Healthier You

Studies have shown that by eating whole grains, you can reduce your risk of stroke, heart disease, diabetes and even cancer. You may also decrease your chances of becoming obese, lower your cholesterol and have a healthier blood pressure level as well.

3. Whole Grains Are Everywhere

If you're not accustomed to eating whole grains, you may not be sure where to find them. In 2005, the Whole Grains Council started stamping products with an official Whole Grain Stamp to make it easier for you to find these types of foods. If you don't see the stamp on an item that you're considering, read the ingredients. If you see words like whole grain, whole wheat, oats, brown rice or "whole" plus another type of grain listed as one of the first few ingredients, go for it. If you see words like wheat germ, enriched flour or degerminated, pass these items up.

4. Make It a Daily Routine

It's easy to incorporate whole grains into your daily diet. Eat oatmeal, whole wheat toast or a whole wheat bagel for breakfast. Enjoy a sandwich on whole wheat or whole grain bread for lunch. You can now even find white whole-wheat bread at the store. It's nice and fluffy like regular white bread, but it's made with light colored wheat, so it's still packed with nutrients like whole wheat bread. For dinner, add brown rice to your main dish as a healthy side, or cook up a big serving of whole wheat pasta with tomato sauce for the family. When you're whipping up dessert, use whole wheat flour instead of white flour.

5. Three Servings a Day to Keep the Doctor Away

Eat at least three 1-ounce servings of whole grains each day to start reaping the rewards of this healthy food. One ounce of whole grains is the equivalent of about one serving of cereal or oatmeal or one slice of whole grain bread. An easy way to get your three servings in every day is to eat at least one serving of whole grains with each meal.