Whole-grain foods are minimally processed and therefore rich in vitamins, minerals, and fiber. Grains include whole wheat, brown rice, barley, rye, oatmeal, and corn. Whole grains provide complex carbohydrates that are essential for energy and vitamins A and E, magnesium, calcium, and other important nutrients. These fiber-rich foods contain both soluble and insoluble fiber, but mostly contain insoluble fiber, which aids digestion, keeps your colon healthy, and makes you feel full, helping to prevent overeating and encouraging weight loss.

Processed Grains

In contrast to whole grains, processed grains such as white bread or pasta made from white flour are simple carbohydrates that have lost many of the nutrients and the fiber through processing. These grains are high in sugar (energy or calories) and lower in nutritive value than whole grains. Studies show that eating a lot of processed grains elevates blood fat levels. Read labels carefully to ensure that you're always choosing whole-grain products and not products made from grain parts or enriched grain that has been dyed brown.

Selecting Grain Products

When it comes to grain products, choose products with the word whole in front of the grain ingredient, as well as terms like bran or germ. Sometimes food manufacturers will use enriched flour and dye it a brown color to make it appear like a whole grain. If the ingredient list shows enriched flour as the main ingredient, the grains are highly processed. These are not whole grains, and the product is likely to be high in sugar and low in fiber. Read carefully.

Ideally, eat six servings of grains per day. This may sound like a lot, but a serving size is probably not as large as you may think. Here are some tips to add more whole grains into your daily diet:

• Include a grain-based food at every meal.

• Try whole-grain rolls, breadsticks, and muffins for snacks.

• Purchase whole-grain crackers for meals or snacks.

• Enjoy rice cakes or popcorn that does not include trans fats for snacks.

• Prepare desserts with fruits and whole grains, such as apple crisp.

• Sprinkle wheat germ into your cereal, yogurt, oatmeal, or smoothies.

• Use whole-grain tortillas or pita breads to make healthy chips for dips or salsas.

Because we live in an era of fast food and super-sized products, it's hard to know what a single serving size is. Below is a table with some helpful visual cues.