Get Your Grains

Grains have been part of the human diet for centuries, but some more recent “diet fads” have put a big red X over grains saying they are bad for your health. And while yes, a diet rich in refined grains can cause a host of health issues, a diet rich in whole grains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure.

The Dietary Guidelines recommends that Americans consume at least 3 servings of wholegrain foods daily, which adds up to 48 grams per day. Here are some tips for getting more whole grains in your diet.

Swap brown rice for white
Brown rice and other whole grain rice variants like black or wild rice are
great choices for sushi, stir fry, grain bowls, risotto, fried rice, soups and
even rice pudding!

Experiment with Ancient grains
Ancient grains such as quinoa, millet, farro, barley, wheat berries and
bulgur make a delicious addition to soups, salads, pilafs and casseroles.
All count towards your daily whole grain total.

Choose whole grains over refined
Look for whole grains as the first ingredient on the nutrition label when
selecting breads, buns, bagels, tortillas, and pastas. While eating out,
remember to ask your server if they offer whole grain alternatives.

Add whole grain foods to snacks
Snack on popcorn instead of chips or pretzels. Stick to a 3-cup
serving of air-popped varieties.

Go savory or sweet with oats
Oat are super versatile and can be used for many different types of
dishes as the main ingredient like overnight oats and savory oats bowls
with a poached egg but can also be used as a flour in muffins and
cookies as well as to add texture to meatballs, burgers

Need more help with getting whole grains into your diet? Send us a message at to chat with one of the dietitians!

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

"*" indicates required fields

This field is for validation purposes and should be left unchanged.

By providing your phone number, you agree to receive text messages from A Healthy Balance