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Whole grain food sources


Which are good whole grain food sources?

Whole grains are the same grains and cereals we all know but with including the bran, germ and endosperm, even when they are crushed or processed in any way.

Grain kernel = bran + germ + endosperm

Look for whole grain in the label. Some words are confusing. For instance, multigrain means several types of grains, it does not mean those cereals are whole grain. Bran is only part of the grain, to be whole grains, the germ and endosperm have to be there.

Whole grain foods

Brown rice
Brown rice pasta
Whole grain cereal flakes
Whole grain cornmeal
Whole grain oatmeal
Whole grain or pearl barley
Whole rye
Whole spelt
Whole wheat bulgur (cracked wheat)
Whole wheat flour, bulgur, bread, buns, rolls, pasta
Wild rice

Not whole grain

All purpose flour
Enriched flour
Added bran flour

Not necessarily whole grain

Stone ground
Seven grain
Cracked wheat

Muesli is made primarily of whole grains and can be counted as a whole grain food source.

Quinoa and wild rice are included in the grain group, although they are not cereals.

Adults should aim for 3 or more portions whole grain products per day. Toddlers need 1½ portion of whole grain products. Children are in between, increasing to 3 portions as they grow. A portion is 1 oz (28-30 g) and that is about 1 heaped tablespoon.