Try and make half of your grains whole. Try eating whole wheat bread, brown rice and cereals with whole grain in them. Look on the packages of what you buy and see what types of grains are in it. A food such as white bread does not hold any real value for nutritional purposes. For snacks you might want to try whole grain popcorn, chips and oatmeal.
What to look for on the food label: brown rice, bulgur, graham flour, oatmeal, whole-
Remember even if a product says that it is whole grain, 100% whole grain, seven grain, etc. it does not mean that it has whole grain in it. Color does not indicate whether a food has whole grain. Make sure you look for what is in the package or food item to see if what is listed above is in it.