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Go for the Grain! Easy Ways to Enjoy Whole Grains

June 18, 2025 General /Family

Why Whole Grains?

Whole grains are packed with health benefits!

Eating them can help:

  • Keep your gums healthy. Eating more whole grains may lower your risk of gum disease, which is more common during pregnancy. Severe gum disease can lead to early birth and low birth weight.
  • Help with weight control. Whole grains fill you up more than white bread and other refined grains.
  • Lower your risk of diabetes. Not eating enough whole grains is linked to over 25% of Type 2 diabetes cases worldwide.
  • Protect your heart. Whole grains can lower your chances of heart disease and stroke.
  • Reduce cancer risk. Eating more whole grains is linked to a 22% lower risk of digestive cancers, including colon cancer.
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Whole Grain Options

Tip!

Not a fan of whole grains?

Don’t worry, there’s a WHOLE lot of options and it’s easy to add them to your diet! With so many choices, you’ll likely find at least a few options you can enjoy!

Whole Grains in Their Natural Form
  • Brown rice
  • Quinoa
  • Oats
    (rolled oats,
    steel-cut oats)
  • Barley (hulled or pearl)
  • Bulgur (cracked wheat)
  • Farro
  • Millet
  • Sorghum
  • Buckwheat
  • Wild rice
  • Amaranth
  • Teff
Whole Grain Flours & Products
  • Whole wheat flour
  • Whole grain cornmeal
  • Whole wheat bread
  • Whole wheat tortillas
  • Whole wheat pasta
Whole Grain Snacks
  • Whole grain granola
  • Whole grain pretzels
  • Whole grain crackers
  • Whole wheat pita chips
  • Popcorn (a naturally whole grain snack)
  • Brown rice cakes
Whole Grain Breakfast Foods
  • Whole grain cereals
    (like Cheerios, shredded
    wheat, or oatmeal)
  • Whole grain waffles
  • Whole grain pancakes
  • Whole wheat bagels
  • Whole wheat English muffins
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Tips for Trying Whole Grains

  • ✓ Start with familiar foods. Substitute whole-grain versions of foods you already enjoy, such as whole-wheat bread instead of white bread, brown rice instead of white rice, or whole-wheat pasta instead of white pasta.
  • ✓ Try different brands or varieties. Each one tastes a little different.
  • ✓ Start small by mixing white and whole wheat bread to make “striped sandwiches.”
  • ✓ Use whole wheat bread for family favorites like French toast or grilled cheese sandwiches.
  • ✓ Cut off the crust to make it more familiar at first.

Fun & Tasty Ways to Use Whole Wheat Bread

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Banana & peanut butter sandwich

This quick and easy snack provides fiber, protein, and healthy fats.

BreadPudding
Bread pudding

Make it sweet with fruit, or savory with veggies, meat, and cheese.

crutons
Croutons

Cut bread into pieces, toss with oil and spices, and bake at 400°F for 6-8 minutes. Add toasted croutons to top salads and soups.

egg-casseroles
Egg casseroles

Using whole grain bread in an egg casserole adds nutritional benefits like fiber, vitamins, and minerals. It can also add a slightly nutty flavor and a satisfying texture to the casserole.

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Breadcrumbs

Toast bread at 325°F for 20-25 minutes, then blend into crumbs.

Use homemade breadcrumbs to:

  • Make meatballs or meatloaf
  • Coat chicken or fish before baking
  • Make crispy zucchini sticks (mix crumbs with parmesan cheese and garlic powder)
  • Sprinkle over veggies and broil for a crispy topping
  • Top Mac and cheese or other casseroles
egg-toast
Egg-in-a-hole.

Cut a hole in bread, crack an egg inside, and cook in a pan.

garlic-bread
Garlic toast

Perfect with whole grain spaghetti and meatballs.

mini-pizza
Mini pizzas

Use whole wheat burger buns or English muffins as a base.

Making small swaps can add up to big health benefits.

Give whole grains a try – you might just find a new favorite!

REFERENCES

Guo, S., Feng, J., Wang, Y., & Li, H. (2025). Association between intake of whole grain and periodontitis among adults in the United States: A population-based study. International Journal of Food Sciences and Nutrition, 76(1), 62-72.
https://doi.org/10.1080/09637486.2024.2420265

O’Hearn, M., Lara-Castor, L., Cudhea, F., Miller, V., Reedy, J., Shi, P., Zhang, J., Wong, J. B., Economos, C. D., Micha, R., & Mozaffarian, D.; Global Dietary Database. (2023). Incident type 2 diabetes attributable to suboptimal diet in 184 countries. Nature Medicine, 29(4), 982-995.
https://doi.org/10.1038/s41591-023-02278-8

Whole Grains Council. (2017). Summary of recent whole grain research 2012-2017.
https://wholegrainscouncil.org/sites/default/files/atoms/files/2017WGC_ResearchReport.pdf

Author: Bridget Swinney MS, RDN, LD

Feeding a 6-7 Month Old

Feed solids with a spoon and from a bowl, never from a bottle.

Feeding a 10-12 Month Old

Breast milk is the most important source of nutrition for your baby, even after you start offering solid foods.

Feeding a 8-9 Month Old

Feed solids with a spoon. Never put cereal in a bottle.

Tips

Mom new born home

Breast milk and formula feeding:

Around 2-3 weeks, 6 weeks, 3 months, and 6 months of age, babies may experience a growth spurt when they feed more often.

As they grow babies can hold more milk, so feedings may become further apart and take less time.

To prevent choking, always hold your baby when feeding. Never prop up a bottle to feed.

Start offering whole milk when your baby is one year old.

The American Academy of Pediatrics recommends exclusive breastfeeding for the first six months and that breastfeeding continue for at least 12 months and beyond.

feeding solid foods

Feeding solid foods:

Wait to offer solid foods until your baby:

  • Can sit up and hold up their own head.
  • Opens their mouth when they see food.
  • Can close their lips around a spoon.

To prevent choking, always hold your baby when feeding. Never prop up a bottle to feed.

Try one new food at a time. Wait 5 days before trying another new food to watch for allergies. Food allergies may include wheezing, rash, or diarrhea.

Introduce peanut butter around 6 months. Spread a small, thin smear of peanut butter or nut butter thinly on a cracker.  Watch your baby for any reaction for the next 2 hours.

Babies under one year should NOT have honey due to the risk of botulism. Also, babies should not have foods that can cause choking like nuts or whole grapes.

All babies are different. Talk with WIC or your baby’s healthcare provider about your baby’s needs.

Feeding Cues

Feeding a 4-5 Month Old

Before teeth come in, wipe gums with a soft, clean wash cloth after each feeding, especially before bed.

Feeding a 0-3 Month Old

Newborns have tiny tummies and need to be fed often. In the first few weeks, you may need to wake your baby to feed if they sleep longer than 4 hours.

Growth Spurts

Many babies are fussy during a growth spurt and will want to nurse longer and more often. This is called cluster feeding. This is your baby’s way of helping you increase your milk supply so that you can keep up with their needs. Remember, the more your baby nurses, the more milk your body makes.

Growth spurts can happen at any time, and every baby is different.

They often happen at these ages:

two-three-weeks

2 to 3 Weeks

6 Weeks

three-months

3 Months

six-months

6 Months

What foods can I get?

Authorized Food List
Authorized Food List

Where can I shop?