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How can I eat 6-8 servings of fiber rich whole grains?

Amaris Noguera
Nutrition & Dietetics
The best way to get those 6 - 8 servings of whole grains is to slowly switch make all your starchy foods whole grains. That means, if you're already eating cereal, to switch to a whole grain cereal such as oatmeal or bran cereal if you aren't. Additionally, trading the white rice you eat with brown rice, whole wheat cous cous, quinoa or wild rice. The options are endless: with pasta, there are a number of whole wheat pasta varieties available you could cook with. The same is true for crackers (select rye crisps or 100% whole grain crackers) and breads/rolls and granola bars. Looking for the key word "whole" in the ingredients list is the trick: whole oats, whole wheat flour, etc. Also remember that corn can count as a whole grain when eaten in foods such as corn tortillas.

To avoid boredom, experiment with the spectrum of whole grains available which include: amaranth, bulgur, barley, millet, kamut, rye and spelt.
Dee Sandquist
Nutrition & Dietetics
In general, a half-cup of a whole grain is a serving. Many people eat 1 - 2 cups of rice, spaghetti, or a large bagel which may equal 5 servings. Just make sure the grain is whole grain. Use whole grain crackers for a snack instead of a cookie. Replace half the flour in baked goods with whole wheat flour.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.