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Step 1
Look for labels that begin with the word 'whole'. A whole grain has all three parts of the grain: the outer layer is the bran, which is full of fiber, B vitamins, protein and minerals; the middle layer is the endosperm, which contains a few B vitamins, proteins, and carbohydrates; and the inner layer is the germ, which is packed with nutrients such as B vitamins and vitamin E. The combination of these three parts of the grain is what makes them healthy. When you buy grains, choose bread and cereal that lists a fiber content of at least 3 grams of fiber in the Nutrition Facts.
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Step 2
Allow yourself to buy only "whole grain"--there's a new "whole grain" stamp for products that have healthy whole grains. Don't be deceived by products that use "nutri-grain", "multi-grain", "hearty grain", or "hearty wheat" on their labels.
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Step 3
Choose whole grains with complex carbohydrates, rather than refined carbohydrates. They are the primary fuel for our bodies and lower your risk of heart disease, stroke, diabetes, obesity, high blood pressure, cancer, high cholesterol, osteoporosis, and some cancers. To include them in your diet, look for food with whole grains. Barley contains fiber and iron and is good in soup, salad, side dishes, and with vegetables. Oats are low in calories and contain fiber, protein, magnesium, potassium, zinc, copper, manganese, selenium, thiamine, and vitamin E and are found in cereal, bread, and baked dishes. Bran, brown rice, and wild rice are also great choices.
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Step 4
Eat other healthy whole grains that are full of vitamins and minerals such as buckwheat, wheat germ, hominy, cornmeal, quinoa, bulgur, flaxseeds, wheat and cracked wheat.
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Step 5
Store your whole grains in a cool place in airtight containers. When you buy whole grains from open bins, make sure the store sells a lot of them so you know they're fresh. You should also make sure the bins are kept clean and covered.
