1. Get the whole package deal. When you eat grains in their whole form, you get the benefit of all components--the bran, endosperm, and germ.
   
2. Different grains have different nutrients, so try to eat a variety! Fruits and vegetables aren’t the only food group to have micronutrients! 
3. And Minerals! Whole grains contain zinc, iron, magnesium, phosphorus and manganese. 
4. Fiber! 95% of Americans don’t consume the recommended 25g of fiber daily (1). Whole grains can get you to this goal! Fiber keeps your digestive system functioning well and decreasing risk for developing chronic diseases. 
5. Healthy Fats! There is fat in grains? It’s true--for whole grains! Refined grains have the natural oils removed in processing because it goes rancid and makes the flour spoil. 
6. Plant-based protein. Not all the protein in your diet needs to come from meat. Plant-based protein has been growing in popularity as research begins to show benefits (2). 
7. Decreases chronic disease risk. Time and time again, research has shown connections between consuming whole grains and decreased incidence of chronic disease. Although “connection” does not mean “causes,” the big message is that whole grains contribute to good health. 

1. Start with the familiar. Switch to a whole-grain version of something you already eat. For example, try brown or wild rice instead of white rice, or whole-grain instead of regular pasta. Replace white bread with whole-grain bread for sandwiches and toast. Make oatmeal for breakfast once or twice a week. Oats are very beneficial to your health, and also very filling. 
2. Incorporate whole grains into your diet gradually.  Add whole grains into your menu planning a little at a time. For example, try mixing some brown rice into your white rice or replacing half your white pasta with whole-grain pasta. Mix oats into a meatloaf or even into chocolate chip cookies. Substitute whole-grain cereals for quick-cooking varieties. Try substituting buckwheat, millet, or oat flour for up to half of the flour in pancake, waffle, muffin, or other flour-based recipes.
3. Rethink snacks. Popcorn is a whole grain, too. It's a great substitute for chips and pretzels. Also, try 100% whole-wheat or rye crackers. 
4. Try one new whole grain each month. Experiment with different grains, like the “ancient grain” varieties—including quinoa, amaranth, bulgur, farro, Kamut, spelt, sorghum, and teff—which are becoming familiar on grocery shelves and in restaurants.
   
5. Make sure you’re buying whole grains. When you're buying packaged goods or cereals, look for "whole grain" on the label, or look for the certified “whole grain stamp.” In the United States, only products in which all the grains are whole and that have at least 8 grams of one or more whole grains can legally use that term. "Multigrain" means that the product is made from more than one grain, not that those grains are whole. The term "all natural" has no meaning, according to the Food & Drug Administration (FDA). Because ingredients are listed in order of amount on labels, make sure that whole grains are at the top of the list and that the list of ingredients is relatively short.

1. Bake them! Didn’t think dessert could be healthy? Think again! Using whole grain flours in cookies and pies can make them part of a healthy meal. 
2. Use the stovetop! The traditional method for cooking grains like rice and quinoa. 
3. Make it fast with an Instant Pot! Some grains are time consuming to cook on the stovetop, and this may be a barrier to ever cooking them. The cook time can be greatly reduced using a pressure cooker, like an Instant Pot. Check out the following link to learn more about cooking different grains in the Instant Pot.

If you want to take whole grains one huge healthy step further, consider grinding your own wheat at home for baking. Sound crazy? It’s actually one of the healthiest changes you can make to your diet! Learn more about home-milling and some great tips to make it successful. 

Resources:
1. Quagliani D, Felt-Gunderson P. Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. Am J Lifestyle Med. 2016;11(1):80-85. Published 2016 Jul 7. doi:10.1177/1559827615588079
2. Li SS, Blanco Mejia S, Lytvyn L, et al. Effect of Plant Protein on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2017;6(12):e006659. Published 2017 Dec 20. doi:10.1161/JAHA.117.006659. Retrieved from:  https://pubmed.ncbi.nlm.nih.gov/29263032/