Have you ever really thought about what a grain is? Grains are the seeds of grasses, which are cultivated for food. They come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds. Grains that haven't been refined — called whole grains – have health advantages . Whole grains contain all three parts of the seed --- the bran, germ and endosperm. Refined grains only retain the endosperm, not the germ or bran.

Whole grains have been shown to have health-promoting and disease prevention benefits. Many of the health-promoting components of a grain are found in the germ and bran. So whenever you can, think about new ways you can include more whole grains in your diet instead of refined grains. Here are some 'grain'storming ideas to get you started.

Whole grain foods you could eat for breakfast  

• Start your day with a whole grain cereal.

• Sprinkle whole grain cereal on yogurt or applesauce.

• Add crushed whole grain cereals to pancakes and muffins.

• Choose a whole grain bagel, English muffin or toast.

Whole grain foods you could eat for lunch  

• Choose whole wheat bread for sandwiches.

• Seek out whole grain crackers.

• Have some hearty barley soup.

• Try whole wheat pita bread or whole wheat crust pizza.

Whole grain foods you could eat for dinner  

• Use whole grain cereal as a crunchy topping for salads.

• Choose brown rice instead of white.

• Go for whole wheat pasta.

• Search out recipes which use some new grains such as quinoa or bulgur.

In between mealtimes  

• Keep a few snack bags of whole grain cereal in the car with you for times when you are hungry on your commute.

• Take whole grain cereal to work with you for a healthy snack you can keep in your desk and munch while you are working.

• Whole grain cereals can be used to make tasty snack mixes.

As part of healthy eating, Canada's Food Guide recommends we make half of our grain choices "whole grain". Get creative and 'grain'storm on new ways you could include more whole grains in your food choices. Learn more about whole grains at www.areyougettingenough.ca.