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Eat more whole grains

Take This Action Commit to this action for yourself to help overcome the obesity epidemic.

Whole grain intake may reduce the risk of cardiovascular disease and is associated with a lower body weight. Whole grain foods are naturally rich in fiber and in nutrients, which play an important role in managing how hungry you feel46.

Refined to Whole Grains: Make the Switch

  • Learn how to identify whole grains on a package:
    • "Made with whole grain wheat" is not the same thing as "100% whole grain wheat".
    • You cannot tell by looking at the color of the bread—you have to read the ingredients.
    • The first ingredient should say whole grain.
    • You can find out if the food you are eating is made of whole grains by looking at the ingredients list of the food label.
    • The following are some examples of how whole grains could be listed:
      • brown rice
      • buckwheat
      • bulgur (cracked wheat)
      • millet
      • wild rice
      • popcorn
      • quinoa
      • triticale
      • whole-grain barley
      • whole-grain corn
      • whole oats/oatmeal
      • whole rye
      • whole-wheat
  • Whole grains can be incorporated into breakfast, lunch, dinner, and snacks:
    • Breakfast:
      • Enjoy breakfasts that include whole-grain cereals, such as bran flakes, shredded wheat or oatmeal.
      • Replace plain bagels with whole-wheat toast or whole-grain bagels
    • Lunch:
      • Make sandwiches using whole-grain breads or rolls.
      • Swap white-flour tortillas for whole-wheat or corn tortillas.
    • Dinner:
      • Try whole-wheat pasta, whole-wheat couscous, or brown rice as a side.
      • Add pearled barley to soups.
      • Add three-quarters of a cup of uncooked oats for each pound of ground beef or turkey when you make meatballs, burgers or meatloaf.
    • Snacks:
      • Instead of pretzels or chips, have air-popped popcorn.
      • Try adding a sprinkle of parmesan or salt-free seasoning for extra flavor.
Read the Disclaimer

The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice.


With the exception of older women, 5% or less of Americans meet their recommendations for fiber. A major reason is that they consume less than 20% of the recommended intakes for whole grains.