Ways to enjoy more whole grains

Many foods made from whole grains come ready to eat. These include a variety of breads, pasta products and ready-to-eat cereals. Look for the word "whole" on the package and in the ingredient list. Make sure whole grains appear among the first items listed. Try to choose items with at least 3 grams of dietary fiber per serving.

Mistakenly thought of as fattening, grain products can easily fit into a healthy-eating plan without necessarily leading to weight gain. Excess calories are what lead to weight gain, not simply the carbohydrates found in grains or other foods. However, watch out for grain products laden with sugar or fat — such as pastries, dessert breads and croissants — as they're high in calories and provide few nutrients.

Add more grains to your meals and snacks using these ideas:

·         Enjoy breakfasts that include high-fiber cereals, such as bran flakes, shredded wheat or oatmeal.

·         Substitute whole-wheat toast or whole-grain bagels for plain bagels. Substitute low-fat, multigrain muffins for pastries.

·         Make sandwiches using whole-grain breads or rolls.

·         Expand your grain repertoire with whole-grain complements, such as kasha, brown rice, wild rice, bulgur or whole-wheat tortillas.

·         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 body.

·         Use rolled oats or crushed bran cereal in recipes instead of dry bread crumbs.

·         Toast grains to bring out their nutty flavor before adding them to recipes.

Whole grains have historically been considered the staff of life, as they form the basis for many healthy meals and snacks. Eating a variety of whole grains not only ensures that you get more nutrients, but also helps make your meals and snacks more interesting.