All grains (like wheat, rice, corn and oats) help form the foundation of a nutritious diet, but whole grains have distinct health advantages over refined products. 

Whole grains provide fiber. 

• Insoluble fiber, found in wheat, corn, and rice, helps move waste through the intestines, keeping us regular, and helps head off more serious conditions such as diverticulosis. 
• Soluble fiber, found in oats and barley, helps to lower cholesterol and control blood sugar. 

Whole grains also contribute lignans, flavonoids, and saponins plus vitamin E, selenium, magnesium, zinc, and more. 

Together, these may play key roles in reducing the risks of heart disease, diabetes, and cancer. While we still don't know exactly how, eating whole grains is clearly linked to good health. 

Is wheat bread the same as whole-wheat? No--most bread is made from wheat because its strong proteins produce the best bread. Even rye and oatmeal bread, and often multi-grain bread, are basically made with refined white, wheat flour plus a small amount of other grain. Whole-wheat bread is made with only whole-wheat flour. 

How do you know if it's whole-wheat bread? The label can tell you. The front of the product will say 100 percent whole wheat or whole grain. Look at the list of ingredients; whole-wheat flour or other whole grains will be listed first. 

Aim for three or more servings of whole grains a day. How big is a serving? Read the label--usually a serving is one slice of bread, one ounce of cold cereal, or one-half cup of cooked cereal, rice or pasta. 

• Start your day with a bowl of whole-grain cereal such as oatmeal or bran flakes. Measure how much you eat-you may be getting two servings. 
• Choose 100 percent whole-wheat bread, whole-wheat muffins, crackers, and bagels over their refined counterparts. 
• Substitute whole-wheat flour for half the white flour in home-made cookies, pancakes, and muffins. 
• Cook brown rice instead of white. Cook extra and freeze it in one-cup portions for use later. Or try whole-wheat couscous or bulgur (cracked wheat) which cook quickly. Substitute whole-wheat pasta for semolina. 
• Snack on whole grains, such as low-fat popcorn (yes, it's whole grain). Stir wheat germ or whole-grain cereal into yogurt. 
• Be adventurous. Check out grains from around the world that are less well-known, such as spelt, amaranth, or quinoa.