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Avoid Bread-Aisle Confusion

Here's what to look for when selecting buns, breads, tortillas, pitas, and other whole grain foods.

Lots of the recipes on this website—such as Turkey, Cheese & Veggie Pitas, Ham & Egg Wraps, and Made Over Cheeseburgers—call for whole wheat buns, breads, and pitas. Here are some ways to enjoy whole grains and find whole grain foods more easily when you're grocery shopping.

1. Know how much.

Aim for 3 or more ounce-equivalents of whole grains each day. In general, at least half of your daily grain choices should come from whole grains.

2. Make swaps, not additions.

Enjoying several servings of whole grains in place of your usual choices of refined grains is a healthful approach to increasing whole grains.

3. Check the ingredient statement.

Look for foods that list a whole grain as the first ingredient. Whole grain ingredients include:

Whole wheat
Whole barley
Whole oats
Whole rye
Whole cornmeal
Cracked wheat
Graham flour
Brown rice

4. Look for the words "rich in whole grain" or "100% whole grain."

You also may see this FDA-approved health claim on the package: Diets rich in whole grain foods and other plant foods and low in saturated fat and cholesterol, may help reduce the risk of heart disease and certain cancers.

5. Discover great ways to enjoy grains.

Try these tips to help increase your whole grain intake:

  • Start the day with a whole grain cereal.
  • Serve whole wheat crackers as part of lunch.
  • Make sandwiches on whole grain bread.
  • Top whole wheat spaghetti with tomato sauce for dinner.
  • Serve a stir-fry over brown rice.
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