7 simple ways to sneak whole grains into your meals

Whole grains are a key part of a healthy diet. Not only are they a good source of B vitamins, fiber, and iron, but eating them regularly is linked to a lower risk of heart disease, obesity, and type 2 diabetes.

The amount of grains your body needs depends on your age, sex, and activity level. But as a general rule, men should aim for 6 to 10 ounces per day (cooked or prepared), while the target for women is 5 to 8 daily ounces. At least half of these grains should be whole grains, like oats, brown and wild rice, barley, and bulgur. And while it’s true that most Americans eat lots of grains, they’re often processed grains found in foods like white bread, cereal, and crunchy snacks. Whole grains are frequently overlooked.

For easy and delicious ways to eat more whole grains, follow these tips from Amy Buchanan, a registered dietitian in Aiken, South Carolina.