In a 2,000-calorie diet, for example, you should eat 6 ounces of grains a day, with 3 ounces of that coming from whole grains.
Many food companies are claiming to offer products that are 100-percent whole grain or whole wheat -- in part because of the low-carb craze.
One such product that's been around a while is whole wheat pasta, which is often overlooked because of its brownish color.
Choosing whole wheat over regular pasta can help you get more whole grains into your diet and increase fiber intake as well.
We sampled a few brands and varieties of whole wheat pastas and found the flavor more robust and heartier than smooth and light regular pastas.
We used whole wheat pasta in four recipes, and one standout emerged for its texture and flavor: Racconto Bella Terra organic brand.
We made pasta salad with Racconto gemelli -- two short pieces of spaghetti twisted together like a rope.
At first, tasters didn't suspect a thing.
The gemelli is not as brown as some other whole wheat pastas and the texture is not as chewy.
Both pastas boast 6 grams of dietary fiber (a serving of most regular pasta has 2 grams) in a 2-ounce dry serving.
We made macaroni and cheese with whole wheat elbow macaroni by Hodgson's Mill.
The color was a turn-off; the elbows turned darker after cooking and the creamy cheese sauce got lost in the dark dish.
The solution is to use a sharp or extra-sharp cheddar and make at least 1/2 cup more sauce than your normal recipe so the macaroni is thickly coated.
Cooking times for whole wheat pastas we tried didn't vary much from regular varieties.