Rice and Other Grains
- High fiber: Try for at least two grams of fiber per serving in bread and five grams in pasta.
- Don’t be fooled. Read the label. Make sure the word “whole” is the very first ingredient listed. “Multi-grain” or “wheat” isn’t enough. Just because it looks brown, doesn’t mean it’s whole grain.
- Start kids off right with whole grains, not white bread and white pasta. If they’re not used to whole grains, mix them in gradually.
- Buy in bulk and stock up during sales. Make your own oatmeal because packets cost more and are often loaded with salt and sugar. Buy whole grain bread on sale and save it in the freezer.
- Read the nutrition fact label.
- Low sugar: Pick a whole grain cereal with the lowest sugar content.
- High fiber: Aim for at least three grams of fiber per serving.
- Lower sodium (salt): Look for a cereal with fewer than 210 mg of sodium per serving.
Bread and Pasta
- Read the nutrition facts: Look for “whole grain” as the first ingredient.
- Low sodium (salt): Pick whole grain bread or pasta with the lowest sodium content.