Earlier this month was Whole Grain Sampling Day, so why not continue to include a variety of whole grain foods in your daily meals and snacks? Whole grains include wheat, corn, oats, rice, quinoa, farro and rye. Even popcorn, an easy high-fiber snack, is a whole grain. Whole grains contain phytochemicals, antioxidants, B vitamins, vitamin E, fiber and iron. Research shows eating whole grains may reduce the risk of heart disease, stroke, cancer, obesity and diabetes. At least three servings a day should come from whole grains. A serving size is one slice of 100 percent whole grain bread, 1/2 cup of whole grain rice, pasta, cooked cereal, or other grains, or one cup 100 percent whole grain cereal. Your local grocery store has many whole grain options throughout the store - whole grain pasta, oatmeal, brown rice, quinoa, tortilla chips, pretzels, pizza dough and waffles to name just a few.