How to enjoy more whole grains in your diet

Try these tips to add more whole grains to your meals and snacks:

• Enjoy breakfasts that include whole-grain cereals, such as whole-wheat bran flakes (some bran flakes may just have the bran, not the whole grain), shredded wheat or oatmeal.
• Substitute whole-wheat toast or whole-grain bagels for plain bagels. Substitute low-fat muffins made with whole-grain cereals, such as oatmeal or others, for pastries.
• Make sandwiches using whole-grain breads or rolls. Swap out white-flour tortillas with whole-wheat versions.
• Replace white rice with quinoa, brown rice, wild rice, barley or bulgur.
• Feature wild rice or barley in soups, stews, casseroles and salads.
• Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra bulk.
• Use rolled oats or crushed whole-wheat bran cereal in recipes instead of dry bread crumbs.

Eating a variety of whole grains not only ensures that you get more health-promoting nutrients but also helps make your meals and snacks more interesting.