Trying to eat more whole grains? Keep trying! Grains provide a healthy boost of vitamins, minerals, fiber, antioxidants and phytonutrients. Grains are also rich in carbohydrates—the body’s main fuel supply—so we need a fair amount daily (despite what low-carb/no-carb gurus say).

The key is to keep portions moderate and skew strongly to whole-grain versions as often as you can. While the government guidelines urge you to “make half of your grains whole,” we say aim for making most, if not all, of your grains whole. You’ll feel fuller longer, since whole grains and fiber take longer to digest.

Use this guide to cook tasty whole grains and keep in mind that directions are for 1 cup of uncooked grain; serving size is 1/2 cup cooked.

Quick Cooking Barley

Amount needed: 1 cup Yield: 2 cups
Cooking: Bring 1 3/4 cups water or broth to a boil; add 1 cup barley. Reduce heat to low and simmer, covered, 10-12 minutes.
Per serving: 86 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 19 g carbohydrate; 3 g protein; 3 g fiber; 2 mg sodium.

Pearl Barley

Amount needed: 1 cup Yield: 3-3 1/2 cups

Cooking: Bring 1 cup barley and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, 35-50 minutes.

Per serving: 117 calories; 0 g fat; 0 mg cholesterol; 26 g carbohydrate; 3 g protein; 5 g fiber; 6 mg sodium.

Bulgur

Amount needed: 1 cup Yield: 2 1/2-3 cups

Cooking: Bring 1 cup bulgur and 1 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 10-15 minutes.

Per serving: 96 calories; 0 g fat; 0 mg cholesterol; 21 g carbohydrate; 3 g protein; 5 g fiber; 7 mg sodium.

Whole-Wheat Couscous

Amount needed: 1 cup Yield: 3-3 1/2 cups

Cooking: Bring 1 3/4 cups water or broth to a boil. Stir in 1 cup couscous, Remove from heat and let stand, covered, 5 minutes. Fluff with a fork.

Per serving: 140 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 30 g carbohydrate; 5 g protein; 5 g fiber; 1 mg sodium.

Quinoa

Amount needed: 1 cup Yield: 3 cups

Cooking: Rinse in several changes of cold water. Bring 1 cup quinoa and 2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 15-20 minutes. Fluff with a fork.

Per serving: 106 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 20 g carbohydrate; 4 g protein; 2 g fiber; 8 mg sodium.

Brown Rice

Amount needed: 1 cup Yield: 3 cups

Cooking: Bring 1 cup rice and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 40-50 minutes. Let stand 5 minutes, then fluff with a fork.

Per serving: 98 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 20 g carbohydrate; 2 g protein; 1 g fiber; 3 mg sodium.

Wild Rice

Amount needed: 1 cup Yield: 2- 2 1/2 cups

Cooking: Cook 1 cup rice in a large saucepan of lightly salted boiling water— at least 4 cups — until tender, 45-55 minutes. Drain.

Per serving: 82 calories; 0 g fat; 0 mg cholesterol; 17 g carbohydrate; 3 g protein; 1 g fiber; 4 mg sodium.