from mypyramid.gov

• substitute whole-wheat bread for white bread
• eat brown rice instead of white rice
• try whole-wheat pasta
• add barley to rice pilafs
• switch to half whole-wheat flour
• snack on whole grain cereal
• use oatmeal in cookies
• eat baked tortilla chips
• snack on popcorn with little or no salt/butter

look for in ingredient list:

• brown rice
• bulgur
• graham flour
• oatmeal
• whole-grain corn
• whole oats
• whole rye
• whole wheat
• wild rice