WIC Works Resource System
U.S. Department of Agriculture
Get the whole picture on whole grains! Whole grains are good sources of many vitamins and minerals, and fiber and can be enjoyed at any meal. Read on for tips or ask your WIC staff for more ideas!
What makes whole grains different than refined grains? They are different than refined grains because all their grain kernel is left intact. Since whole grains have their entire grain seed, they have more nutrients than refined grains.
What kind of whole grains are options in WIC? Some whole grains that may be options include amaranth, barley, buckwheat, bulgur, brown rice, cornmeal (including blue), corn masa flour, KAMUT®, millet, oats, quinoa, sorghum, teff, triticale, wild rice, and wheat berries.
Are there any whole grains that are gluten-free? Amaranth, buckwheat, brown rice, cornmeal, corn masa flour, millet, oats, quinoa, sorghum, teff, and wild rice are all gluten-free. It may be helpful to read package labels to confirm if a product is labeled gluten-free.
How do I know what kind of whole grains are available in my food package? Talk to your local WIC agency staff to find out more information about which whole grains are available in your food package.
How do I cook whole grains? This depends on the grain! Some cook fast, while others can take a lot longer. Be sure to read the package directions and include time for rinsing, soaking, and then cooking.
How do I add flavor to whole grains? There are lots of ways to add flavor to whole grains. You can simmer grains in a reduced-sodium broth, add spices, or add fresh herbs like cilantro or parsley once cooking is complete.
Meal & Snack Ideas
- Substitute brown rice or quinoa for white rice.
- Try a grain bowl using any of your favorite whole grains.
- Add cooked wheat berries to a veggie salad.
- Mix cooked quinoa and oats, then layer with fresh fruits for a tasty breakfast.
- Experience a new snack with popped sorghum—a tasty alternative to popcorn. This can be a choking risk for young children though, so this is not recommended for children under 4 years.
- Toast grains like bulgur, millet, and buckwheat before cooking to bring out a deeper, nuttier flavor.
- Try bulgur in a grain salad like tabbouleh.
- Swap out oat for bulgur, teff, or amaranth breakfast porridge!
- Combine cooked triticale with cherry tomatoes, cucumber, and a zesty lemon vinaigrette for a refreshing salad.
Edamame Quinoa Salad
This fresh salad combines quinoa, edamame, and other veggies with lime juice and makes enough for leftovers! The recipe calls for quinoa, but any whole grain will work. Just be sure to adjust the cooking time to match the grain.
