When it comes to fiber, keep it simple

You don’t have to choke down a bushel of spelt, amaranth, quinoa, kamut, triticale or other exotic whole grains to meet the updated U.S. Dietary Guidelines.

The far more familiar barley, corn, oats, millet, brown rice, rye and whole wheat also fit the bill. They contain the three essential parts of whole grain: bran, the fiber-rich outer layer; the middle endosperm; and the nutrient-rich inner part, or “germ.”

The recommendation for adults to eat at least three servings of whole grain foods daily was added to the new guidelines because “whole grains show some added benefit in reducing the risk of such chronic diseases as cardiovascular disease, diabetes -- and may even be helpful in controlling weight,” says Joan M.G. Lyon, a nutritionist with the U.S. Department of Agriculture’s Center for Nutrition Policy and Promotion.

In a voluminous report issued last August, the 2005 Dietary Guidelines Scientific Committee noted that whole grains have at least 18 known nutrients that seem to be health-promoting. Among them: fiber, B vitamins, magnesium, iron, zinc, vitamin E, phytoestrogens and antioxidants.

Whether these substances act singly or together in whole grains to help protect health is still unknown. But there was enough strong evidence to prompt the committee to recommend three servings of whole grains for adults.

There’s no need to crack a cookbook or venture into a food co-op to meet the new whole grain guidelines:

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Start with bread

“Getting whole grains is as simple as picking out whole wheat bread at the grocery store,” says registered dietitian Lona Sandon, associate professor of nutrition at the University of Texas Southwestern Medical Center in Dallas.

Examples of smart choices include: Arnold Natural 100% Whole Wheat; Mestemacher Pumpernickel Bread and Pepperidge Farm 100% Whole Wheat Bread. Always look for breads that list a first ingredient as “whole,” or 100%, as in whole wheat or whole rye flour. Bread made from “wheat flour” is an impostor.

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Watch for stamps

New whole-grain stamps attached to the product can provide guidance. Developed by the Whole Grains Council, a consortium of chefs, industry scientists and the Oldways Preservation Trust, the stamps mark “good” and “excellent” sources of whole grains.

“Good” products must provide at least half a serving of whole grains; “excellent” must provide at least a full serving.

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Eat oatmeal

Whether it’s instant, steel cut, quick or just plain rolled, this staple is 100% whole grain. Oatmeal has 147 calories and four grams of fiber per cup. The fiber helps both to reduce the risk of heart disease and to keep things regular.

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Breakfast like a champion

Wheaties, original Cheerios, plain shredded wheat and most raisin bran contain whole grains and are low in added sugar. All General Mills cereals have been reformulated to include whole grains, but some have more sugar and other non-whole grain ingredients than others. Good choices: Total, Fiber One, Wheat Chex and Rice Chex.

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Pop the popcorn

Just go easy on the salt and butter when eating this whole grain. That also goes for commercially prepared varieties, many of which come loaded with salt, saturated fats and trans fats.

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Buy ‘whole’ groceries

As in whole-wheat pastas, brown rice and barley. Corn tortillas are a whole grain as is whole-wheat pita bread. If your family’s palate needs adjustment time, start by mixing regular with whole grain pastas, white with brown rice, etc.

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Snack well

Triscuits are made from whole grains. So are Ryvita, Wasa and Ry-Crisp crackers. Graham crackers can be another option, provided that the first ingredient is graham flour -- not enriched flour. Taco chips are made from whole grains, but often contain added fat and salt. Don’t be fooled by “degerminated corn meal,” which is not a whole grain.