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choosing 

whole-grain foods

10 tips for purchasing and storing whole-grain foods

Whole grains are important sources of nutrients like zinc, magnesium, B vitamins, and fiber. 

There are many choices available to make half your grains whole grains. But whole-grain foods should be handled 

with care. Over time and if not properly stored, oils in whole grains can cause spoilage. Consider these tips to 

select whole-grain products and keep them fresh and safe to eat.

10

tips

Nutrition 

Education Series

Fruits Grains

Vegetables Protein

Dairy

 

United States

Department of Agriculture

Center for Nutrition

Policy and Promotion

DG TipSheet No. 22

September 2012

 USDA is an equal opportunity

Go to www.ChooseMyPlate.gov for more information. provider and employer. 

 check for freshness

Buy whole-grain products that are tightly packaged 

 and well sealed. Grains should always look and smell 

fresh. Also, check the expiration date and storage guidelines 

on the package.

 keep a lid on it

 When storing whole grains from bulk bins, use 

 containers with tight-fitting lids and keep in a cool, 

dry location. A sealed container is important for maintaining 

freshness and reducing the possibility of bug infestations 

or moisture.

 buy what you need

 Purchase smaller quantities 

of whole-grain products to 

reduce spoilage. Most grains in 

sealed packaging can be kept in 

the freezer.

 wrap it up

 Whole-grain bread is best stored at room temperature 

 in its original packaging, tightly closed with a quicklock or twist tie. The refrigerator will cause bread to lose 

moisture quickly and become stale. Properly wrapped bread 

will store well in the freezer.

 what’s the shelf life?

 Since the oil in various whole-grain flours 

 differs, the shelf life varies too. Most wholegrain flours keep well in the refrigerator for 2 to 3 months 

and in the freezer for 6 to 8 months. Cooked brown rice 

can be refrigerated 3 to 5 days and can be frozen up to 

6 months.

search the label

 Whole grains can be an easy choice 

when preparing meals. Choose 

whole-grain breads, breakfast cereals, 

and other prepared foods. Look at the 

Nutrition Facts labels to find choices 

lower in sodium, saturated (solid) fat, and sugars.

look for the word “whole” at the 

beginning of the ingredients list

Some whole-grain ingredients include whole oats, 

whole-wheat flour, whole-grain corn, whole-grain brown 

rice, wild rice, and whole rye. Foods that say “multi-grain,” 

“100% wheat,” “high fiber,” or are brown in color may not 

be a whole-grain product.

 

kids can choose whole grains

The new school meal standards make it easier for

your kids to choose whole grains at school. You can 

help your child adapt to the changes by slowly adding whole 

grains into their favorite recipes, meals, and snacks at home.

	 find the fiber on label

If the product provides at least 3 grams of fiber per 

serving, it is a good source of fiber. If it contains 5 or 

more grams of fiber per serving, it is an excellent source of fiber. 

is gluten in whole grains?

People who can’t eat wheat gluten can 

eat whole grains if they choose carefully. 

There are many whole-grain products, such as 

buckwheat, certified gluten-free oats or oatmeal, 

popcorn, brown rice, wild rice, and quinoa that fit 

gluten-free diet needs.