Healthy Hint

Pick a Whole Grain for Breakfast

Look for 100 percent whole-grain claim on the box, or read the ingredients list to be sure all grains are whole, such as whole wheat or whole-grain oats.

Whole grains are a great source of fiber. Having fiber in the morning means “you’re not going to be having a hunger attack midmorning,” says Emily Dhurandhar, Ph.D., an assistant professor of kinesiology at Texas Tech University.

Numerous studies have also linked whole grains to a lower risk of type 2 diabetes, heart disease, and cancer. They may even help you maintain a healthy weight.

Researchers at Tufts University found that people who replaced refined grains (like white bread or white pasta) with whole grains absorbed fewer calories and had a slight uptick in their resting metabolic rate compared with people who ate the same diet with refined grains.