Whole grains are important sources of many nutrients including dietary fibers like thiamin, riboflavin, niacin and folate, and minerals such as iron, magnesium and selenium. These nutrients also provide a feeling of fullness for fewer calories.

To be considered a whole grain product, the whole grains listed below must be printed as one of the first few ingredients on the label: 100 percent whole-wheat flour, brown rice, whole oats, bulgur, whole-grain cornmeal, whole-grain barley (not pearled), wild rice, whole rye, quinoa and popcorn.

Any item that is labeled “enriched wheat flour” as one of the first ingredients is not a whole grain—advertisers try to trick consumers into thinking they are eating whole grains when they are actually eating white sugars dyed brown with caramelized coloring.

Healty pasta recipe

1 cup of whole wheat pasta (fettuccine, angel hair, rotini, farfalle, etc)

1 cup of white pasta

2 Tb. of extra-virgin olive oil

2 Tb. of parmesan cheese, shredded

1 pkg. of frozen mixed vegetables, steamed

4-6 chicken breasts, cooked, chopped

Cook whole wheat pasta and white pasta together according to package directions. Drain water. Add oil, steamed mixed veggies, cooked chicken breasts to pan. Toss. Sprinkle parmesan cheese on top. Enjoy!

—Anna Woods, certified personal trainer