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Go for the Grain! Easy Ways to Enjoy Whole Grains

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June 18, 2025 General /Family

Why Whole Grains?

Whole grains are packed with health benefits!

Eating them can help:

  • Keep your gums healthy. Eating more whole grains may lower your risk of gum disease, which is more common during pregnancy. Severe gum disease can lead to early birth and low birth weight.
  • Help with weight control. Whole grains fill you up more than white bread and other refined grains.
  • Lower your risk of diabetes. Not eating enough whole grains is linked to over 25% of Type 2 diabetes cases worldwide.
  • Protect your heart. Whole grains can lower your chances of heart disease and stroke.
  • Reduce cancer risk. Eating more whole grains is linked to a 22% lower risk of digestive cancers, including colon cancer.
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Whole Grain Options

Tip!

Not a fan of whole grains?

Don’t worry, there’s a WHOLE lot of options and it’s easy to add them to your diet! With so many choices, you’ll likely find at least a few options you can enjoy!

Whole Grains in Their Natural Form
  • Brown rice
  • Quinoa
  • Oats
    (rolled oats,
    steel-cut oats)
  • Barley (hulled or pearl)
  • Bulgur (cracked wheat)
  • Farro
  • Millet
  • Sorghum
  • Buckwheat
  • Wild rice
  • Amaranth
  • Teff
Whole Grain Flours & Products
  • Whole wheat flour
  • Whole grain cornmeal
  • Whole wheat bread
  • Whole wheat tortillas
  • Whole wheat pasta
Whole Grain Snacks
  • Whole grain granola
  • Whole grain pretzels
  • Whole grain crackers
  • Whole wheat pita chips
  • Popcorn (a naturally whole grain snack)
  • Brown rice cakes
Whole Grain Breakfast Foods
  • Whole grain cereals
    (like Cheerios, shredded
    wheat, or oatmeal)
  • Whole grain waffles
  • Whole grain pancakes
  • Whole wheat bagels
  • Whole wheat English muffins
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Tips for Trying Whole Grains

  • ✓ Start with familiar foods. Substitute whole-grain versions of foods you already enjoy, such as whole-wheat bread instead of white bread, brown rice instead of white rice, or whole-wheat pasta instead of white pasta.
  • ✓ Try different brands or varieties. Each one tastes a little different.
  • ✓ Start small by mixing white and whole wheat bread to make “striped sandwiches.”
  • ✓ Use whole wheat bread for family favorites like French toast or grilled cheese sandwiches.
  • ✓ Cut off the crust to make it more familiar at first.

Fun & Tasty Ways to Use Whole Wheat Bread

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Banana & peanut butter sandwich

This quick and easy snack provides fiber, protein, and healthy fats.

BreadPudding
Bread pudding

Make it sweet with fruit, or savory with veggies, meat, and cheese.

crutons
Croutons

Cut bread into pieces, toss with oil and spices, and bake at 400°F for 6-8 minutes. Add toasted croutons to top salads and soups.

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Egg casseroles

Using whole grain bread in an egg casserole adds nutritional benefits like fiber, vitamins, and minerals. It can also add a slightly nutty flavor and a satisfying texture to the casserole.

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Breadcrumbs

Toast bread at 325°F for 20-25 minutes, then blend into crumbs.

Use homemade breadcrumbs to:

  • Make meatballs or meatloaf
  • Coat chicken or fish before baking
  • Make crispy zucchini sticks (mix crumbs with parmesan cheese and garlic powder)
  • Sprinkle over veggies and broil for a crispy topping
  • Top Mac and cheese or other casseroles
egg-toast
Egg-in-a-hole.

Cut a hole in bread, crack an egg inside, and cook in a pan.

garlic-bread
Garlic toast

Perfect with whole grain spaghetti and meatballs.

mini-pizza
Mini pizzas

Use whole wheat burger buns or English muffins as a base.

Making small swaps can add up to big health benefits.

Give whole grains a try – you might just find a new favorite!

REFERENCES

Guo, S., Feng, J., Wang, Y., & Li, H. (2025). Association between intake of whole grain and periodontitis among adults in the United States: A population-based study. International Journal of Food Sciences and Nutrition, 76(1), 62-72.
https://doi.org/10.1080/09637486.2024.2420265

O’Hearn, M., Lara-Castor, L., Cudhea, F., Miller, V., Reedy, J., Shi, P., Zhang, J., Wong, J. B., Economos, C. D., Micha, R., & Mozaffarian, D.; Global Dietary Database. (2023). Incident type 2 diabetes attributable to suboptimal diet in 184 countries. Nature Medicine, 29(4), 982-995.
https://doi.org/10.1038/s41591-023-02278-8

Whole Grains Council. (2017). Summary of recent whole grain research 2012-2017.
https://wholegrainscouncil.org/sites/default/files/atoms/files/2017WGC_ResearchReport.pdf

Author: Bridget Swinney MS, RDN, LD

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SIDE-LYING HOLD

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
CROSS-CRADLE HOLD

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
CLUTCH OR “FOOTBALL” HOLD

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE HOLD

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Laid-Back Hold

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position