(HealthCastle.com) Everyone's heard about the goodness of whole grains, but do you actually eat the recommended daily amount? Here are some easy ways to boost your whole grain intake.

Substitution is the Key

It is essential that you substitute whole grain products for refined ones, rather than adding whole grain items to the refined products you already eat. For example, try:

• Whole wheat bread instead of white bread
• Brown rice instead of white rice
• Substituting wheat or oat flour for up to half of the flour in a variety of flour-based recipes (though this may require a bit more leavening)
• Adding oatmeal to recipes when making baked treats
• Rolled oats or a crushed, unsweetened whole grain cereal as breading for baked dishes
• An unsweetened, whole grain cereal instead of croutons or crackers for soup
  
  

At Snack Time

Try these ready-to-eat foods when searching for a healthy snack:

• Whole grain cereals
• Whole grain snack chips
• Popcorn (since it's a whole grain, popcorn can be a healthy snack, especially with no added salt and butter)
  
  

What to Look for on the Food Label

Choose foods that name one of the following whole grain ingredients first on the label's ingredient list:

• Brown rice
• Bulgur
• Graham flour
• Oatmeal
• Whole grain corn
• Whole oats, rye, wheat, or rice

Remember, foods with labels that say: "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole grain products. Color is also not an indication of whole grain; breads can be brown because of other additives. Always make sure to read the ingredient list.