Figuring out whether bread, pasta, or your family’s favorite crackers are made with whole grains can be a challenge. A true whole grain will look like a grain, so think unprocessed foods such as brown rice, oats, quinoa, millet, bulgur, barley and corn kernels. But you can get the good stuff in processed foods, too, if all essential parts of the grain are present. Check labels for the terms whole grain, whole wheat and “white” whole wheat (which is a pale strain of wheat). Other grains labeled “whole,” and “stoneground,” along with “brown rice,” “oats,” “oatmeal,” or “wheatberries” are also good signs. Remember: the words like “wheat” or “multigrain” do not necessarily mean whole grains.

When in doubt choose brown versions of foods over white. This includes tortillas, pasta, bread and rice. Also, when eating out, request brown rice at Asian restaurants and ask for whole grain pasta at your favorite Italian joint. Choose corn tacos when out for Mexican and opt for whole grain roti or chapati over naan when eating Indian food.