Whole grains: A world of options

Whole grains also are a great source of fiber, easing digestion and helping prevent digestive problems. In their whole form, grains are super foods because they contain protein, carbohydrates, beneficial fats, vitamins and minerals.

Individuals nine and older should get at least three “ounce-equivalents” or servings of whole grains daily. A serving can be a half-cup of cooked grains, cereal or pasta or a slice of bread, for example.

Whole grains can be processed (cracked, split or ground) and still be beneficial, as long as the most important parts of the kernel remain in the product. Some products may mix whole grains with refined grains.

The key is to read labels carefully, looking for whole grains as one of the first ingredients in a product and not rely on advertising, Gill said.