Do you need to reduce your blood pressure? Does diabetes run in your family? Are you trying to avoid heart disease? Your nutritional choices play a big part in overall health.

In 2005, the U.S. Department of Agriculture (USDA) issued new dietary guidelines that place greater emphasis on grain products, especially whole grains. Numerous studies show that whole grains are much more beneficial than refined grains. They are an excellent source of fiber, which may reduce the risk of type 2 diabetes, cardiovascular disease, and certain types of cancer.

Whole grains also may help reduce high blood pressure, lower the risk of irritable bowel syndrome, and help you maintain a healthy body weight.

Whole grains are the entire seed of a plant (called a kernel). The kernel is made up of three parts: (1) the bran, which is the outer layer of the kernel, and contains antioxidants, most of the seed’s fiber, and B vitamins; (2) the endosperm, which provides starchy carbohydrates, proteins, and other vitamins and minerals; and (3) the center of the kernel, called the germ.

The germ provides a concentrated source of niacin, thiamin, iron, vitamin E, and riboflavin. Whole grains have all three parts of the kernel.

The difference between whole grains and refined grains lies in the processing procedure. Refined grains are milled, which removes the bran and the germ; and many nutrients are lost in the process, including fiber and some antioxidants.

Although refined grains are ‘enriched’ during the processing procedure and have many nutrients added back in, fiber is one ingredient that is not replaced, making refined grains a less healthy choice. Refined grains include pasta, white bread, corn flakes, pretzels, and white rice. Unfortunately, the American diet largely consists of these refined grains.

If whole grains are crushed, flaked, or cracked during the processing, the final product must contain nearly the same amounts of the three parts of the kernel as the grain did prior to the processing procedure in order for the food to be labeled “whole grain.”

In addition, the U.S. Food and Drug Administration requires products claiming whole grain ingredients to be low in fat and to contain 51 percent or more of whole grains.

With the myriad of labels found on products in our grocery stores, it is difficult to know if you are making the right choices. Look at the label on the package first. If it states “whole grain” or “100% whole grain,” the product is a whole grain product.

Beware of labels that make such claims as “wheat flour,” “multi-grain” or “stone-ground wheat flour,” as these items will not necessarily contain whole grain ingredients.

The next item to check is the ingredient list. Ingredients are listed on the label in order by weight/volume. The product contains the most of the first ingredient listed. When comparing products, whole grain should be the first or second ingredient. Again, look for the word “whole.”

However, if the whole grain is listed second, the food may contain as little as 1 percent or as much as 49 percent whole grain, so it is best to choose products with the whole grain listed first.

Another way to find whole grain products is to look for stamps issued by the Whole Grains Council. In 2005, the Council began using two stamps to identify whole grain foods. The Whole Grain Stamp is for products offering a half-serving or more of whole grain--at least eight grams of whole grain per serving.

The 100% Whole Grain Stamp will be found on products where all the grain is whole grain, and each serving contains at least 16 grams. Both stamps have a sheaf of grain on a golden-yellow background, with the grams per serving clearly marked.

For a healthy diet, the USDA recommends most people consume three-six servings of grains per day, with at least three servings (a total of 48 grams) coming from whole grains. Serving examples are 1/2 cup cooked rice or pasta, one slice of bread, or one cup ready-to-eat cereal flakes.

To increase your whole grain intake, consider switching to whole grain breads and bagels, or using whole wheat pasta instead of enriched pasta. Many ready-to-eat cereal manufacturers have started using whole grain ingredients, which is a good way to get a serving of whole grains as a start to the day.

Other easy ways to get more whole grains and fiber in your diet include substituting whole grain flour for half or all of the white flour in a recipe, adding 1/2 cup of brown rice to canned and homemade soups, or trying some of the other choices now available, such as tabouli (made with bulgur) and products made with white wheat flour.

If you are one of the millions of Americans who cannot eat gluten (a protein in wheat), it is still possible to add grains to your diet. Wild rice, millet, and buckwheat, often found in the health foods section of grocery stores, offer healthy grain servings without the gluten. Other gluten-free whole grains include arborio rice and basmati rice. Look for products labeled “gluten-free.”

To make sure you get enough servings during the day, snack on whole grain crackers, have two slices of whole wheat toast or a bowl of oatmeal for breakfast, and add another whole grain, such as a whole grain roll or brown rice, at dinner.

Cynthia Sprouse, BA, Professional Development Assistant, Child Care Resource and Referral, Western Kentucky University

Grain Foods Foundation, 490 Bear Cub Dr., Ridgeway CO, 81432; 970-626-5183; www.grainpower.org

US Department of Agriculture for Nutrition Policy & Promotion, 3101 Park Center Dr., Room 1034, Alexandria VA, 22302-1594; www.MyPyramid.gov

US Food and Drug Administration, 5600 Fishers Lane, Rockville MD, 20857-0001; 888-463-6332; www.fda.gov

Whole Grains Council, Oldways Preservation Trust, 266 Beacon St., Boston MA 02116; 617-421-5500; www.wholegrainscouncil.org