- USDA says to make half your grains whole grains.
- Whole-grain choices can include oatmeal, barley, brown rice, millet, quinoa, and whole-grain breads.
- USDA also reminds people to watch added sugars, sodium, and saturated fat when choosing grain foods.
The official whole-grains message
USDA's MyPlate guidance says to make half your grains whole grains. That is the core public-health message, and it is deliberately simple enough to guide shopping and meal planning without complex tracking.
MyPlate also treats whole grains as part of a broader healthy pattern that includes fruits, vegetables, protein foods, and dairy or fortified soy alternatives.
What whole-grain swaps look like
USDA's tip sheet suggests whole-grain hot cereals such as oatmeal, swapping sandwich bread for whole-grain versions, and choosing grains like barley, wild rice, buckwheat, millet, or quinoa.
This matters because the easiest whole-grain habit is usually substitution, not total reinvention.
Why labels still matter
USDA also notes that grain choices should be limited in added sugars, sodium, and saturated fat. In other words, a grain-based food is not automatically a strong everyday choice just because it contains some whole grain.
Reading the Nutrition Facts label and ingredient list remains part of the work.