Make sure that at least half of these starches are whole grains for optimal health.

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Doctors advise routine exercise along with a healthy diet featuring vegetables, fruits, nuts and whole grains.

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To answer your question, I turned to Cynthia Harriman of the nonprofit Whole Grains Council.

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Both are considered whole grains, and both are good sources or manganese, magnesium, selenium and fiber.

CNN: Is quick brown rice as healthy as regular?

Two labels also may indicate foods that are good sources of whole grains.

CNN: Don't be afraid of the dark -- whole grains explained

Refined grains and whole grains may seem similar, but they are quite different.

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At a minimum, half of all grains we eat should be whole grains.

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The diet is rich in fruits, vegetables, whole grains and low-fat dairy products, which can help protect your heart.

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By taking in fewer calories and replacing simple carbs with whole grains, the average person can drop two pounds a week.

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If you are interested in learning more about whole grains and labels, check out the nonprofit site Whole Grains Council.

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Now, we all know how important it is to eat less sugar and fat and more fruits and vegetables and whole grains.

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For example, consider a cracker that boasts "made with whole grains" on its packaging, but lists enriched flour as its first ingredient.

CNN: Don't be afraid of the dark -- whole grains explained

For more whole grain recipe ideas, visit the Whole Grains Council.

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You also can look for an FDA-approved health claim on breakfast cereals if at least half the cereal is made with whole grains.

CNN: Don't be afraid of the dark -- whole grains explained

Changes include ensuring kids are offered and served more fruits, vegetables and whole grains and less sodium, saturated fat and trans fats.

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Magnesium is found in nuts, beans, whole grains and green leafy vegetables magnesium levels are generally good in people who have a balanced diet.

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We also offer products with more whole grains, such as our Triscuit crackers here in the U.S. and the first whole grain biscuits in China.

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The Cretan diet includes about three times more bread than the average American eats, but it is all made from whole grains, loaded with healthful fiber.

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The group encourages participation in the Kids LiveWell program, and says restaurants should offer more whole grains and get rid of soda and other sugary drinks.

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Whole grains such as oatmeal and barley are also top choices because of their ability to help lower cholesterol as part of an overall heart-healthy diet.

CNN: Which starches are beneficial? Which should I avoid?

But today, they've been cutting those calories by reducing fats and sugars that are in the foods you have, and increasing more fruits and whole grains.

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For almost every meal, stick to a well-rounded and nutritious diet filled with vegetables, fruits, whole grains and a calorie count based around your needs and goals.

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Oatmeal is a terrific source of heart-healthy whole grains, and I commend you for making the effort to include oats in your diet on a regular basis.

CNN: Is instant oatmeal just as healthy as traditional?

Make sure that you eat lots of nutrient-dense foods such as whole grains, low-fat dairy and brightly colored fruits and vegetables, both for your health and your baby's.

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Historically, Cretans have eaten only what their land produced: lots of fruit, vegetables, whole grains and pulses the dried seeds of legumes such as lentils, beans and peas.

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They know they should be sitting down to family meals with fresh vegetables and whole grains, but instead they consume what comes out of vending machines and fast-food restaurants.

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Stick to foods closest to their natural state like vegetables, nuts, lean protein, whole fruit, plain low-fat dairy, whole grains like barley, brown rice and quinoa, and healthy oils.

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According to Cynthia Harriman, director of food and nutrition strategies for the Whole Grains Council, instant oatmeal, which is often portrayed as nutritionally inferior, is also a whole grain.

CNN: Is instant oatmeal just as healthy as traditional?

The Whole Grains Council developed a black and yellow stamp that food manufacturers can use to tout products that contain at least half a serving or more of whole grain.

CNN: Don't be afraid of the dark -- whole grains explained

Even if some of the nutrients are added back to these foods, they are not as healthy as whole grains and should be minimized if your goal is optimal health.

CNN: Which starches are beneficial? Which should I avoid?