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


Wheat is the world’s largest cereal grass crop, with its thousands of varieties. Wheat berries are simply whole grain wheat. They are big, chewy, and take about an hour to cook. Once cooked, they can go in salads, soups, and in mixed-grain dishes. They are also great kneaded into bread, providing welcome texture. Wheat bran, the exterior layer of the grain, is rich in fiber.

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