When walking through the bread aisle at the grocery store there are so many choices to choose from that it seems almost impossible to know where to begin. Due to a lack of understanding or because of false advertisements we’ve all been blinded or tricked into buying something that we thought was healthy when really it was not a healthy choice at all. In order to make life in the grocery store a little easier, we’ve put together a list of key ingredients to look out for when buying grains in hope that you will gain a better understanding of the grains you are purchasing and eating.  Before looking into what we need to look out for in the grocery store, it is important to know why whole grains are the most important and beneficial carbohydrates to our diet.

Whole grains are important in our diet because they are unrefined grains that haven’t had their bran and germ layers removed. They are better sources of fiber and other important nutrients, like selenium, potassium and magnesium. Whole grains can be either single foods, such as brown rice and popcorn, or they can be found as ingredients within products. While it is still okay to have your favorite slice of Italian White Bread, try to make half of the grains you consume each day whole grains.
Examples of whole grains are brown rice, buckwheat, bulgur, millet, oatmeal, quinoa, rolled or whole oats, whole-grain barley, whole-grain corn, whole rye, whole wheat and wild rice.

When reading labels, look for the following:

Brown bread: This bread may or may not be made using whole grains. Be sure to read the ingredients because many brown breads are made with white flour and with added  brown molasses.

Refined flour & grains: Refining involves removing the course parts of food products. For example, refined wheat flour is flour in which all but the internal part of the kernel has been removed. Through refining grains, many nutrients are removed.

Enriched/Fortified flours & grains: These are refined foods which have added nutrients.

Unbleached flour: Flour which has been refined but not bleached; it is very similar to refined white flour in texture and nutritional value.

Wheat flour: Consists of any flour made from wheat. Examples include white flour, unbleached flour, and whole wheat flour.

Whole grains: Whole grains are unrefined and contain the entire kernel, consisting of the germ, endosperm and bran layers. Whole grains and flours are the most nutritious, providing vitamins, minerals and fiber.

Keeping these shopping tips and nutrition facts in mind, make it a goal to start reading labels and looking for breads and pastas that are 100% whole grain!




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."


Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.


Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!


Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.


My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.


Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.


I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.


I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.


I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!


I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.


I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.


I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!


I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.


I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.


The Family Food blog

The most reliable evidence-based nutrition information on child and adult nutrition.

5 Unexpected Nutrients to Optimize Your Immune System

5 Unexpected Nutrients To Optimize Your Immune System by Carlie Saint-Laurent Beaucejour, MS, RD, LDN The immune system protects us from disease by fighting infections. Our immune system function is lowered during stress. It is important to note that no food can...

read more

Eat Right Bite by Bite

March is National Nutrition Month! .This years theme is “Eat Right Bite by Bite”. This means that we should be trying to eat healthier in small steps. Making improvements and changes to your nutrition and lifestyle in small bites can really add up over time. Think...

read more

3 hacks to eating guilt-free holiday desserts

3 hacks to eating guilt-free holiday desserts  by Carlie Saint-Laurent Beaucejour, MS, RD, LDN Who says you can’t make cookies, cakes, and desserts nutritious?  The holiday season includes more time with family, food, and yes - even holiday treats. Here are 3 hacks to...

read more

Gain access to a personal Registered Dietitian today.

We accept most Health Insurance plans