WebMD's Michael W. Smith, MD

At least half of all the grains you eat should be whole grains. So say the U.S. government's "My Pyramid" guidelines.

Need ideas to meet that goal? Try these:

• Add whole grains to mixed dishes. Try barley in vegetable soups, for instance.
• Swap white rice for brown rice.
• Have some popcorn. It's a whole grain (go easy on the butter and salt).
• Choose whole-grain bread instead of white bread.
• Think variety. Besides oats, rice, and wheat, whole grains also include barley, bulgur (cracked wheat), quinoa (say "keen-wa"), buckwheat, amaranth, and millet.

• Build Your New Food Pyramid • The Whole Truth on Whole Grains • Whole Grains Help Your Heart • How to Pick Out Whole Grains

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SOURCES: USDA's Mypyramid.gov, "Tips to Help You Eat Whole Grains." USDA's Mypyramid.gov, "What Foods Are in the Grain Group?"

Published July 14, 2005.