To identify products that contain all three parts of the grain kernel, check the ingredient list for the words "whole" or "whole grain" before the name of the grain, such as "whole wheat" or "whole grain oats." While you can't tell the amount of whole grain that is present in a food, the best sources will list a whole grain as the first ingredient.
Whole-grain ingredients include:
- Whole wheat
- Whole oats
- Whole rye
- Popcorn
- Whole grain barley
- Whole grain corn
- Brown rice
Choosing Fiber-Containing Whole Grains
- Start each day with a nutritious breakfast that includes a serving of whole grain cereal that provides at least 5 grams of fiber, a glass of low-fat milk and a piece of fruit. Kellogg Company has a wide variety of whole grain cereals that are high in fiber.
- Choose 100 percent whole wheat or whole-grain bread and rolls instead of white flour products.
- Try whole wheat flour tortillas, pitas and pasta.
- Try brown rice instead of plain white. You can even get brown basmati or quick-cooking brown rice.
