Things You'll Need:
- Whole grains:
- Cereals
- Rice
- Pasta
- Bread
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Step 1
Avoid any type of bread or carbohydrate that is white, since it will have the least amount of fiber and nutrition. When shopping for breads, be sure to buy anything that says 100% whole wheat, or look for varieties such as oat, cracked wheat, rye or oat bran in any of your favorite breads as well as English muffins, bagels or crackers.
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Step 2
Choose breads that have 2 grams of fiber or more. Fiber is used for feeling full so you don't overeat, as well as aiding in digestion.
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Step 3
Find cereals that contain at least 2 grams of fiber, and especially look for labels that say bran or wheat. Be careful when shopping for cereals though, because usually they have a lot of sugar in the ingredients. Cereals that have 6 grams of sugar or less are the best choices, and check also that sugar is not the first ingredient on the nutritional label. Be sure to look at the serving sizes, to make sure you are not consuming more calories that you need to, just because you are eating a healthier cereal.
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Step 4
Purchase whole grain pastas or rice. Not only are they a good source for fiber, but they are also a healthier complex carbohydrate. Carbohydrates are needed by the body to regulate blood sugar levels, and supply energy. Avoid any refined pastas or white varieties. Brown rice is the best choice for complex carbohydrates, since there is more fiber than the traditional form. Avoid instant white rice at all costs, since it is the least nutritious.
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Step 5
Experiment with nutritious grains like whole grain couscous, barley, bulgur, polenta and quinoa to add a variety of flavors into new meals, or replace white pastas, breads, or rices with these healthy options for an updated recipe.
