•  1 slice of bread
•  1 oz dry cereal (ranges from 1/2 to 1 1/4 cups depending on the cereal)
•  1/2 cup cooked rice, pasta, or other grain
•  1/2 cup cooked cereal (oatmeal, kasha)
•  1 oz raw grains
•  2 cups popped popcorn

 

There are many easy ways to add more whole grains to your diet. Start by substituting a  whole-grain product for a refined grain product. It’s important to remember to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.
Choose whole grain breads, tortillas, bagels, pita pockets and rolls.

 

• Choose a quick and easy ready-to-eat or ready-to-cook whole grain cereal for breakfast. (More than 30 whole grain breakfast cereals are distributed nationally.)

• Pour some dry, bite-size cereals into a bag, or grab a whole grain cereal bar to take along with you as a snack during your busy day.

• Try whole grain muffins or cornbread made with whole grain corn meal.

• Pop popcorn.

• Enjoy low fat whole grain crackers, baked tortilla chips or a brown rice cake as a snack.

• Add whole grains to mixed dishes -- Try adding some pearl barley, wild or brown rice to your favorite soup, stew or casserole.

• Add oats to cookies or other desserts.

• Try substituting whole grain flour for one-fourth to one-half of the white flour called for in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.

• Choose whole grain pasta (macaroni, spaghetti, noodles), pancakes or waffles for a change of pace.

• Try a hot or cold whole grain side dish (such as pilaf or stuffing) using brown or wild rice, kasha, bulgur or pearl barley.

• For a change, try brown rice.

• Use whole-grain bread or cracker crumbs in meatloaf.

• Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

• Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.

• Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.