Grains have historically been important in the human diet. Grains are also called cereals, and range in size from large kernels of popcorn, to small seeds of quinoa.

Grains are especially important in our diet because they are great sources of complex carbohydrates. Complex carbohydrates are the healthiest form of carbohydrates, and it’s essential to eat carbohydrates daily in order for our bodies to function optimally. In addition, grains are good sources of various vitamins and minerals, and are naturally low in fat.

If you are trying to lose weight, it’s important to avoid refined grains and opt for whole grains. Whole grains have an even lower fat content and are better sources of fibre than other nutrients. Among other health benefits of grains is the fact that consuming whole grains makes you feel full for longer.

As often as possible, eat whole-grain versions of the foods you normally eat. Whole-grain rice, bread, pasta, flour and cereal can be found at any supermarket. Many whole-grain foods are packaged to be immediately eaten, such as whole-grain breads and pastas. Examples of whole grains include:

• Brown rice
• Bulgur
• Buckwheat
• Barley
• Millet
• Oatmeal
• Wild rice
• Popcorn
• Whole-wheat bread, crackers and pasta

You can also try these tips for adding more whole grains to your snacks and meals:

• Make sandwiches using whole-grain bread whenever possible. Substitute whole-grain bagels for plain bagels. Use whole-wheat tortillas instead of white flour tortillas
• Eat kasha, brown rice, wild rice or bulgur instead of white rice.
• Try to eat wild rice in stews, casseroles, salads and soups
• Enjoy high-fibre breakfasts by opting for bran flakes, oatmeal or shredded wheat
• Use crushed bran cereal or rolled oats in recipes instead of bread crumbs
• Add extra body to ground meat and poultry by using whole grains such as cooked brown rice or whole-grain bread crumbs.

Eating a wide variety of different whole grains will not only make your diet more nutritious and lower in fat, it will also make your meals taste more interesting.