Sneak In Whole Grains

Eating high-fiber whole grains can lower your risk of cancer, heart disease, and diabetes, but only 7 percent of us get the recommended three servings a day. Try these tips for tasty new ways to slip more of them into your diet.

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Whole Grain: Oats
Serving Size: 1/2 cup cereal or cooked oatmeal
Sneaky Strategy: Stir cereal into yogurt; add uncooked oatmeal to meatloaf in place of breadcrumbs; grind uncooked oatmeal in a blender or food processor and use to coat fish fillets.

Whole Grain: Quinoa
Serving Size: 1/2 cup, cooked
Sneaky Strategy: Mix with dried fruit and skim milk for breakfast; serve with Chinese takeout instead of the usual white rice.

Whole Grain: Whole Wheat Cereal Flakes
Serving Size: 1 cup
Sneaky Strategy: Add to bran-muffin mix; crush with rolling pin and use as breading for baked chicken.

Whole Grain: Bulgur
Serving Size: 1/2 cup, cooked
Sneaky Strategy: Combine with egg, cheese, and chopped vegetables to make veggie burgers; add to soups or substitute for ground beef in chili.

Originally published in Ladies' Home Journal, April 2009.