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


Rye is most commonly seen as flour. Also available are whole rye berries, which are green and work nicely in salads. Rye berries are a lot like wheat berries, kamut berries, and other whole grains—chewy and neutral in flavor, they hold their shape when cooked. Like wheat berries, they can be added to breads. Rye is now often available rolled as well. Rolled rye cooks quickly and makes tasty breakfast cereals. Rye ferments easily, so it’s not surprising that it’s used to make whiskey.

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