7.Know the Buzzwords
Watch out for refined grains, which can go by names like «unbleached enriched wheat flour,» «multigrain,» «wheat flour,» or «100% wheat.» Multigrain means more than one type of grain, and all of them may be refined. Check the back label for fiber — 2.5 grams or more per serving. That will help you avoid foods that don’t live up to a whole-grain promise.
8.How Much Whole Grain Do You Need?
Try this easy trick to get enough: Fill one-quarter of your plate at each meal with grains, and make at least half of that whole grains. If you’re counting servings, you’ll need about 6 to 8 grain servings a day depending on your age and how active you are. Again, half should be whole grains. What counts? One slice of whole wheat bread, 1/2 cup of cooked pasta or oatmeal, or 3 cups of popped popcorn.
