How to Win with Whole Grains - Making Healthy Choices for Adults Ages 60+

November 10, 2022


What do these foods have in common? Brown rice, oatmeal, quinoa, popcorn, barley, buckwheat.

If you said that these foods are grains, you're right. But, if you said they are whole grains, you get double points!

Grains or a food group to include in a healthy diet every day. There are two types of grains: whole and refined. So what's the difference?

Whole grains are those that contain the entire grain kernel, which has loads of nutritional value in the form of vitamins, minerals, and fiber.

Refined grains have been milled to remove the bran and the germ, which are parts of the kernel. This results in a product with a finer texture and longer shelf-life. But it also removes some of the good nutrition, like fiber, iron, and many B vitamins.

Bread, pasta, tortillas, and cereal can all be made with whole grains or refined grains.

How can you tell if a food is made from whole grain? Look for the word "whole" at the top of the ingredient list, or the Whole Grain Council Stamp on the front of the package.

To support your best health, aim for 6 ounces of grains every day, with at least half of those servings being whole grains.

Here's what's six servings could look like for you:

1 cup oatmeal, 2 six-inch whole wheat tortillas, 1/2 cup cooked white or brown rice, 3 cups popped popcorn.


1 cup cereal, 2 pieces whole wheat bread, 1 cup cooked whole wheat pasta, 5 whole wheat crackers.

Now, for the win: What's something you can do every day to build upon your healthy lifestyle? You're right! Eat six servings of grains every day, with at least half being whole grains!