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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Wheat
Photo: Becky Luigart-Stayner

Wheat

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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Cooking with Quinoa: 25 Recipes

High in protein and fiber, quinoa [KEEN-wah] is not only versatile, it also tastes wonderful and has a nice crunch. Find 24 delicious recipes for cooking with this ancient whole grain.

Quinoa with Roasted Garlic, Tomatoes, and Spinach Recipe