Whole Grains

Make at least half your daily servings of breads and cereals from whole grains. Most people need three or more servings a day. Breads that are brown in color may not have whole grains. Read the label to make sure breads and cereals are made with whole grains.

Whole grain products are:

  • An excellent source of complex carbohydrates which take longer to digest with less effect on blood sugar
  • Low in fat with no cholesterol
  • A good source of fiber, vitamins, minerals, antioxidants, and natural components (phytochemicals) which reduce cancer risk

Eating whole grain foods reduces your risk for:

  • Constipation and diverticular disease
  • High blood cholesterol levels/coronary heart disease
  • High blood sugar levels/Type 2 diabetes
  • Certain types of cancer, e.g., colon cancer
  • Obesity
  • Neural tube birth defects (affecting the spinal cord or brain)

Here are some ways to eat more whole grains:

  • Add whole grain cereal to yogurt for some crunch
  • Substitute whole grain pasta or tortillas or brown rice at meals
  • Use whole grain flour when baking
  • The current WIC food package includes: whole grain cereals, whole grain breads or tortillas, and options including brown rice and oatmeal. For more information on the WIC food package go to WIC Food Packages.

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