For better nutrition, choose grain products in which the first ingredient is listed as "whole."
These grains, such as oatmeal, whole-wheat bread or brown rice, provide twice the fiber of refined grains and are naturally high in anti-oxidants, vitamins and minerals, say the authors of "The Flexitarian Diet" (McGraw-Hill, $24.95) and "The New American Plate Cookbook" (University of California Press, $25.95).
Here are nine ways to get your whole grains:
1. Quinoa. High-protein whole grain
2. Pasta. Try whole-wheat, orzo or any variety of shapes and sizes.
3. Bread. Look for 3 grams or more of fiber. Also look for whole-grain pita or tortillas for quick quesadillas and sandwiches.
4. Rice. Make it brown.
5. Oatmeal. Natural soluble fiber.
6. Cereal. Look for 4 grams or more of fiber.
7. Bulgur or barley. Bulgur is a whole grain that can be made into a cold tabbouleh salad. Use barley in soups for the cholesterol-lowering soluble fiber.
8. Crackers. Whole-grain brands such as Ak Mak, Triscuits, Wasa and TLC by Kashi
9. Couscous. A quick grain that cooks in just five minutes.
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