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7 simple ways to sneak whole grains into your meals

It’s easier—and tastier—than you might think to include oats, brown rice, and barley in your diet.

Updated on March 20, 2024

A healthy bowl of oats, blueberries, and peaches.
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Whole grains are a key part of a healthy diet. Not only are they a good source of B vitamins, fiber, and iron, but eating them regularly is linked to a lower risk of heart disease, obesity, and type 2 diabetes.

The amount of grains your body needs depends on your age, sex, and activity level. But as a general rule, men should aim for 6 to 10 ounces per day (cooked orShow More

plate of brownies
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Swap whole wheat flour into baked goods

The next time you whip up a batch of brownies or bake a birthday cake, replace some of the refined white flour with an equal amount of whole-grain wheat flour. This simple substitution saves you a few calories and increases the fiber content by more than 10 grams per cup.

lentil soup
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Stir wild rice into soups

Instead of noodles, try adding wild rice into your next soup or stew. Egg noodles may be tasty, but their nutrition is lacking. One cooked cup of wild rice contains less fat, fewer calories, and more fiber than the same serving of egg noodles.

Brown rice is another great addition to your favoriteShow More

quinoa burger
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Pack whole oats into hamburger patties

Hamburgers can be a quick and easy dinner option, and cooking them at home is cheaper than eating out. But there’s another benefit to building your own burgers: You can add anything you’d like!

Stick to the traditional ground beef base or opt for lower-fat ground turkey, which can save you up to 50Show More

vegetable lasagna
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Bake barley into casseroles

Filling and easily made to fit your taste, casseroles are great side dishes or main courses. Before you pop your pan into an oven, consider tossing some cooked whole grains into the mix. Barley, for example, is loaded with fiber, protein, and minerals like iron, manganese, and selenium:

bananas in oatmeal
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Add grains to your morning oats

Oatmeal makes a quick, filling, and inexpensive morning meal. You can add even more whole grains to your bowl by substituting a few tablespoons of traditional oats with dry quinoa before cooking. Then, simmer your grain mixture in a liquid of your choice until tender, like milk or water.

You’llShow More

quinoa salad
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Craft spiced-up sides

Help whole grains shine in your next meal by seasoning them with spices, herbs, and other flavors. For example, season your cooking water with black pepper, cumin, curry, or a bouillon cube before pouring in your grains.

Buchanan shares her favorite way to cook grains: “I like to cook brown rice inShow More

salad greens with a little quinoa
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Sprinkle quinoa on salads

To add texture and flavor to your greens, add a heaping spoonful of cooked quinoa. It takes just 10 to 15 minutes to make a batch of quinoa on the stovetop, so you can cook it once and enjoy throughout the week.

Quinoa is loaded with fiber (5 grams per cup), which helps keep you feeling full, andShow More

Slideshow sources open slideshow sources

Harvard T.H. Chan School of Public Health. The Nutrition Source. Whole Grains. Accessed December 7, 2023.
Mayo Clinic. Nutrition and healthy eating. Whole grains: Hearty options for a healthy diet. December 10, 2022.
National Institute of Health. Iron. March 30, 2021. Accessed June 4, 2021.
 

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