Prioritize high-fiber foods. When comparing foods labeled “whole grains,” always choose the one with the highest amount of fiber, Dr. Slavin said. A high fiber count indicates a significant amount of whole grains in the food, Du added.
Pay attention to the order of ingredients. For foods with a variety of ingredients, look for whole grains at the top of the ingredient list. is included, Du said it’s a good sign that you’re making healthier choices.
If a food contains mostly refined grains (not considered whole grains) such as white flour or cornmeal, it does not automatically mean that it is unhealthy. Even if they are fortified or fortified with vitamins and minerals, they can add to your overall nutrition.
Start slow and mix things up. You don’t have to completely overhaul your eating patterns all at once to incorporate more whole grains into your diet, Ferrer said. ‘ That might mean including a whole grain-based side dish in your dinner or blending oats into your morning smoothie.
If you’re unfamiliar with eating whole grains, start with something more familiar, like oats or corn, Ms. Ferrer said. No problem, she added. Find what works for you.
If you start to get tired of the grain on your plate, mix it up, Ms. Ferrer said. If you’re tired of brown rice, try wild rice or swap out whole grain bread for rye bread.
“We try to be health conscious when we shop for groceries,” Du said, and as long as we make small adjustments over time, those changes add up.
