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Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what grains to eat, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Have whole grains at breakfast

Enjoy a whole grain hot cereal. Oatmeal is a favorite, but consider trying a grain that’s new to you, like buckwheat or millet. You might find a new breakfast favorite.

Enjoy a multigrain bowl

Create a one-dish meal by layering a mixture of grains like barley or wild rice with some colorful veggies and some low-fat cheese. Add your favorite protein and a dash of hot pepper sauce.

Swap your sandwich bread

Look for sandwich-type breads made with whole grains. Pita, tortillas, naan, sliced breads, and rolls are all available as whole grains.

Choose whole grain takeout

Ask about whole grain options when dining out or ordering take-out food. For example, make a switch to whole-wheat pasta or brown or wild rice.

Experiment with a new grain

Cook a new grain like quinoa, amaranth, or millet. You can find cooking tips and recipes online. Grains are pretty versatile and also have lots of important nutrients.

Switch up pizza night

Create individual, homemade pizzas on whole-wheat English muffins or tortillas. Or, make a traditional pizza using a pre-made whole-wheat flour. Don’t forget the veggie toppings.

The benefits of healthy eating add up over time, bite by bite.