Including more whole grains in your diet is one of the tastiest and most effective ways to reduce your risk of heart disease, stroke, type 2 diabetes, many cancers and obesity. For best results include 3 servings of whole grains every day.

Here are 7 easy ways to get 3 servings a day. (1 serving is 1/2 cup prepared whole grains like oatmeal or brown rice; 1 slice of 100% whole wheat bread; a “serving” (check nutrition label) of any 100% whole grain cereal; 1 oz of 100% whole grain crackers/snacks):

1. 1 cup of prepared oatmeal for breakfast; 1/2 cup brown rice at dinner.
2. A “serving” of 100% whole wheat/grain cereal for breakfast; a sandwich at lunch made with 100% whole wheat or 100% whole grain bread.
3. One 100% whole wheat bagel at breakfast; 1 oz (std serving) of whole grain tortilla chips for a snack.
4. 1/2 cup stone ground whole grain grits (not standard grits) at breakfast; 1, 6″ 100% whole wheat tortilla at lunch; 1/2 cup barley at dinner (great in soup and stews).
5. 3/4 cup prepared oatmeal at breakfast; 3/4 cup quinoa at dinner.
6. 1/2 cup homemade granola at breakfast; 1 serving (1oz) of 100% whole wheat crackers as a snack (100% whole wheat Wheat Thins, Ak-Mak, Rye Crisps, Triscuits); 1/2 cup brown rice at dinner.
7. 1, 100% whole wheat English muffin at breakfast; 3/4 cup Quinoa at dinner.

If you want to be adventurous try the “other” more exotic whole grains – farro, kamut, spelt, amaranth and kasha.

If diabetic, pre-diabetic, overweight or trying to lose weight, physically intact grains are best. In other words, avoid breads and crackers.