Add Whole Grains

The fourth challenge is to eat three more servings of whole grains each day. We clarify the definitions and decode the labels so you will know exactly what you're eating and, well, approximately how much. Is "brown" bread whole-grain? Well, sometimes...

All About Whole Grains

Dietary guidelines say you need at least 3 servings of whole grains each day. But if you don’t know barley from bulgur, here’s a guide to versatile grains, from amaranth to wheat berries.

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Photo: Becky Luigart-Stayner


Oats are most widely available in rolled form. Steel-cut oats are cracked whole grain oats; when cooked, they are chewy. They’re also called Irish oatmeal. A good source of fiber, 1/2 cup of steel-cut oats has 7.5 grams. You may also see oat groats or whole grain oats.

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