Whole grains or foods made with whole grains make up only 10 percent of the products on supermarket shelves, and finding whole grains among America’s fast food outlets is near impossible. That means to eat well you have to actively seek out good food and pay attention to food labels.

One key to making good choices is to remember that whole-grain means ALL the nutrients are still in the food; white flour and products made from white flour means ALL or most of the nutrients are processed out.

The new 2005 Dietary Guidelines for Americans now specifically recommends 3 or more servings (serving=1 ounce, such as 1 slice bread or ½ cup oatmeal) of whole grains a day. Research has shown that just three daily servings (or 48 grams) of whole grains can reduce the risk of heart disease by 25% to 36%, strokes by 37%, Type II diabetes by 21% to 27%, digestive system cancers by 21% to 43%, and hormone-related cancers by 10% to 40%. A

lthough whole grains are best, partially processed ones also offer healthful benefits. If the grain has been cracked, crushed, rolled, extruded, lightly pearled and/or cooked but retains both the bran and germ, it will deliver approximately the same rich balance of nutrients found in the original grain seed.

learn more ..