Whole grains are an important component of the Mediterranean Diet, but add in moderation. A small piece of whole-grain bread, a ½ cup serving of brown rice, a half ear of corn, or a cucumber tomato salad made with quinoa all are ways to add whole grains to your meals.  You can also cook and bake with whole wheat flour. Options include: 100% whole wheat flour white whole wheat flour whole wheat pastry flour The key is moderation because whole grains are still carbohydrates. If you add too many to your meals, your weight loss may stall.