Note: please consult with a doctor or physician before starting a new eating plan

We hear time and again that whole grains are healthy. The USDA’s Dietary Guidelines recommend that we consume three or more 1-ounce servings of whole grains daily. So if it’s brown, it has to be whole grain, right? Well, not exactly. The truth is that picking out whole grains and meeting the Dietary Guidelines for whole-grain intake can be a tricky venture with the amount of processing that occurs among the products we are exposed to in the marketplace today. The good news is that more companies are making more new and tasty whole-grain products available to consumers. Use the three guidelines below to help you choose the best grains for your health.

Remember the power of three. Whole grains are the entire seed or kernel of a plant and include three essential components: the bran, the germ and the endosperm. The multi-layered outer skin of the kernel is known as the bran and provides us with antioxidants, B-vitamins and fiber. The embryo is known as the germ and provides us with B-vitamins, some protein, minerals and healthy fats. The endosperm makes up the largest portion of the kernel and provides us with carbohydrate and protein along with small amounts of vitamins and minerals. Whole grains include grains such as wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye—when these foods are eaten in their "whole" form and are not processed. On a packaged product, if such words as “whole grain", "whole wheat", "whole", "stoneground whole", and "brown rice" are used, it generally means that the product will contain all three parts of the grain and therefore all the nutrients of the whole grain are present.

“Whole” should be leading the ingredient list. If you have to search for the word “whole” on an ingredient list of a product, the product is not 100 percent whole grain. In fact, when whole grain falls second on the ingredient list, the product contains less than 50 percent whole grain. So to receive the most whole-grain punch, look for the word "whole" (e.g., whole wheat flour, whole oats) to be at the front of the ingredient list.

Increase your awareness of whole grain servings. It is important to understand what portions of whole-grain foods will help you achieve the recommended daily three 1-ounce servings. Including one serving (16 grams) of the following foods at breakfast, lunch, and dinner will help you power through this health-beneficial recommendation: 1/2 cup cooked brown rice or whole-wheat pasta, 1/2 cup cooked old-fashioned oatmeal, 1 cup whole-grain cereal, 1/2 of a 100 percent whole-grain English muffin, 5-7 whole-grain crackers, 1 slice (1 ounce) 100 percent whole-wheat bread, and 1 6-inch whole-wheat tortilla.

For more information on whole grains, go to the Whole Grains Council website or to MyPyramid.gov.

Kim Mueller, MS, RD is a Registered Sports Dietitian who provides nutrition counseling and meal planning to active women worldwide. More information about Kim’s services can be found at www.kbnutrition.com.