Did you know that people who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases like heart disease and stroke? Whole grains provide many nutrients vital for health, and it is recommended that at least half of all the grains eaten be whole grains.  Whole grains are high in nutrients and fiber. They are also particularly high in B vitamins, including niacin, thiamine, and folate.

Women need at least 3 ounces of whole grains per day where men need anywhere between 3-4 ounces.

Here’s an easy way to remember: Each meal, fill half your plate with fruits and veggies, (more veggies than fruit and limit starchy veggies) The other half should be made up of whole grains and plant-based protein, such as tofu, lentils, or nuts most days, with fish and modest amounts lean meat, and poultry less often. Unsaturated oils such as olive or vegetable oils can also be used.

It is recommended that people consume 25 grams of fiber each day. When choosing whole grains, look for items like bulgur wheat that provide three or more grams of fiber per serving.

You can buy bulgur wheat on Amazon here.