🌾 Real Food Whole Grains Checklist
(Check off as you shop or meal prep!)
✅ = Whole grain goodness for hearty, satisfying meals
🥣 Everyday Whole Grains
- [ ] Rolled oats
- [ ] Steel-cut oats
- [ ] Oat groats
- [ ] Brown rice
- [ ] Wild rice
- [ ] Quinoa
- [ ] Barley
- [ ] Farro
- [ ] Bulgur
- [ ] Millet
- [ ] Buckwheat
- [ ] Sorghum
🍞 Whole Grain Breads & Baked Goods
- [ ] Whole wheat bread
- [ ] Whole grain bread
- [ ] Whole wheat tortillas
- [ ] Whole grain wraps
- [ ] Whole grain English muffins
- [ ] Whole grain crackers
🍝 Whole Grain Pasta & Noodles
- [ ] Whole wheat pasta
- [ ] Whole grain pasta
- [ ] Whole wheat spaghetti
- [ ] Whole grain macaroni
- [ ] Whole grain noodles
🌽 Naturally Whole-Grain Favorites
- [ ] Popcorn
- [ ] Whole-grain cornmeal
- [ ] Polenta made from whole-grain cornmeal
- [ ] Whole corn tortillas
- [ ] Corn kernels
🌱 Ancient & Alternative Grains
- [ ] Amaranth
- [ ] Teff
- [ ] Einkorn
- [ ] Spelt
- [ ] Freekeh
- [ ] Rye berries
- [ ] Wheat berries
🥗 Easy Ways to Add Whole Grains
- [ ] Add oats to breakfast
- [ ] Use brown rice for grain bowls
- [ ] Toss quinoa into salads
- [ ] Swap white pasta for whole wheat pasta
- [ ] Make popcorn for a crunchy snack
- [ ] Add barley to soups and stews
- [ ] Use whole grain bread for sandwiches
💡 Don’t Forget:
Look for “100% whole grain” or “100% whole wheat” when buying packaged foods. Ingredients matter more than a package simply looking brown or rustic.
