1. Make simple switches with grains you typically eat. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.
2. Bake some whole-grain goodness. Experiment by substituting whole wheat, spelt, or oat flour to half of the flour in your favorite baked goods such as pancakes, waffles, muffins, and breads.
3. Try whole-grain versions of some favorite recipes. For example, try brown rice stuffing in baked bell peppers or tomatoes, and whole-wheat macaroni in macaroni and cheese.
4. Experiment with ancient grains, including farro and quinoa. Cooking most grains is similar to cooking rice. For more direction on how to cook whole grains, visit the Whole Grains Council.
5. Snack on ready-to-eat whole-grain cereals, such as toasted oat cereal. Add whole-grain flour or oatmeal when making cookies or other baked treats. Try 100% whole-grain snack crackers. Popcorn, a whole grain, can be a great snack if made with little or no added salt and butter.