You can quickly get into the habit of substituting whole grains for their refined versions whether it’s in home cooking or selecting products at the supermarket. Use whole wheat flour in your baked goods. Make the switch to brown rice and steel cut oats. Try a quinoa pilaf or creamy polenta as a side instead of white bread or mashed potatoes. Add a half cup of cooked whole grains to a salad. And always read labels to see that whole grains or whole grain flour come as the first ingredients in the list—many products which look healthy may actually be quite refined.