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Because most of the nutrients are contained in the outer layers of the grains, use only whole-wheat products. Find other, prepackaged wheat products in most natural foods and grocery stores; buy in bulk for maximum savings.


Wheat is found in three basic strains: hard, or winter, wheat, used in bread making; soft wheat, used for pastries; and durum, used for pasta. Wheat is available as a whole grain (wheat berries), as flour, cracked, in flakes, and in a variety of other forms.

Bulghur is steamed, hulled, and cracked wheat berries.

Couscous is made from refined durum wheat and looks like tiny grains.

Farina is a refined cereal made from ground and sifted wheat.

Wheat germ is the nutrient-rich core of the wheat kernel.

Wheat bran, the outer layer of the grain, is rich in fiber and nutrients.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2016.

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