Have you heard that whole grains may help reduce the risk of heart disease and certain cancers? Whole grains are made up of all parts of the grain--the bran (or fiber-rich outer layer), the endosperm (middle part) and the germ (the nutrient-rich inner part). When grains are milled, or refined, the bran and germ portions are removed, leaving only the endosperm. By contrast, whole grain foods contain all three layers of the grain. When you eat a variety of whole grain foods, you get the nutritional benefits of the entire grain. Whole grains contain many other natural plant compounds called phytochemicals. Scientists believe phytochemicals in whole grains, together with the vitamins, minerals, and dietary fiber, may contribute to whole grains’ health benefits.

Labels Can Help You Get More Whole Grains

Check out food labels to help you choose more whole grain foods each day. Look at both the Ingredient List and the Nutrition Facts panel and try to choose foods that list a whole grain as the first ingredient. Some whole grain ingredients to look for include:

• Whole wheat
• Whole barley
• Whole oats
• Cracked wheat
• Graham flour
• Whole cornmeal

Also look for a “whole grain” claim on other parts of the package labels. For qualifying foods, the government has approved a health claim that recognizes the health benefits associated with diets rich in whole grains. This claim makes it easier for you to identify foods that are rich in whole grains. The health claim states: “Diets rich in whole grain foods, and other plant foods and low in total fat, saturated fat, and cholesterol, may help reduce the risk of heart disease and certain cancers.”

Your Best Breakfast Bet is Whole Grain Cereal

Whole-wheat cereals, including shredded wheat, are an ideal whole grain choice for breakfast. A breakfast comprised of a bowl of whole-wheat cereal with milk and fruit supplies about 6 grams of fiber. Health experts recommend that adults eat 20 to 35 grams of dietary fiber daily, but on average Americans eat only about 15 grams a day. Boost your fiber intake by adding one or two servings of whole-grain foods.

Enjoy Healthy Eating & Snacking with Whole Grains

The foundation of a nutritious diet begins with grain products--cereal, rice, bread, and pasta--and are typically low in fat, saturated fat, and cholesterol. Grain foods provide carbohydrates the body needs for energy and essential vitamins, minerals, and dietary fiber. The Food Guide Pyramid recommends that adults eat six to 11 servings of grain foods daily; several of those servings should be whole grains. Here are some tips to help you get more whole grains each day:

• Stock your pantry with staples made from whole grains: cereal, brown rice, low fat whole-wheat crackers, breads, and rolls.
• When eating away from home, select a whole grain cereal for breakfast.
• Make a habit of requesting foods made from whole grains like whole wheat breads and rolls and brown rice as meal accompaniments.