Whole grains contain vitamins, minerals, and other nutrients that are essential for a human’s health. However, many foods such as white bread and white rice are made with refined grains that are low in fiber and other nutrients found naturally in grains. Therefore, it’s better to eat a variety of whole grain foods, includes:

Check the Nutrition Facts labels to choose whole grain foods that contain at least 10 percent Daily Value of fiber and are low in saturated fat, trans fat, sugars, and sodium (salt). In addition, one of the following whole grains should be listed first on the ingredient list:

• Brown rice
  
• Oatmeal
  
• Rolled or whole oats
  
• Bulgur (cracked wheat)
  
• Popcorn
  
• Whole rye
  
• Graham flour
  
• Whole barley
  
• Whole wheat
• Whole grain corn

Wheat flour, enriched flour, and degerminated corn meal are not whole grains.