Whole grains could help with your healthy eating goals. Here's how.

If your New Year's resolution was to eat healthier in 2025, it can feel overwhelming sifting through the myriad tips and opinions offered online.

One easy, nutrition expert-backed choice you can start to make at the grocery store is to move toward eating more whole grains. Whole grains are grains that keep intact the bran and germ, which each contain tons of essential nutrients. Common whole grains include oatmeal, whole wheat flour, farro, quinoa, barley, bulgur, and brown, black, red and wild rice, according to the Mayo Clinic.

"It doesn’t take much effort to add more whole grains to your diet," registered dietitian Miranda Galati previously USA TODAY.

Here's how consuming more whole grains can help you work toward your health goals, according to nutrition experts.

Why should you consume whole grains?

Whole grains "often contain more fiber, protein and micronutrient" compared to refined grains like white bread, which typically have the bran and/or germ removed, Galati said.

That also makes whole grains "more filling and nutritionally balanced" compared to refined grains, Galati noted. But that doesn't mean you need to completely shut refined grains out of your diet.

"Snack on oatmeal, choose whole grain bread for sandwiches and include barley or quinoa as a side at dinner," Galati recommends. "Aim to make 3/4 of your grains whole grain, and choose the more satisfying choice the rest of the time."

Is whole wheat bread actually healthier? Here’s what experts say.

What is the healthiest grain to eat?

Each whole grain contains varying nutrients that may be uniquely beneficial depending on what your health goal looks like. Oats have been linked to preventing cardiovascular diseases, bulgur is high in fiber and quinoa is a safe grain for people with Celiac Disease.

Refined grains, like white rice and white bread, still offer certain beneficial nutrients, too.

The United States Department of Agriculture (USDA) recommends making half of your daily grain intake whole grains. While eating more “minimally-processed grains” is a good thing, Galati said, “it’s not necessary 100% of the time.”

A 2019 review of studies published in Advances in Nutrition found that while scientific research does validate recommendations to eat more whole grains, the idea that you need to decrease consumption of refined grains actually isn’t backed by any “substantial body of published scientific evidence.”

In many cases, correlation has been confused with causation and led some to believe refined grains lead to a slew of diseases that shouldn’t actually be attributed to eating a normal amount of them.

What is the bes bread to eat? You've got plenty of options.

Overall, Galati wants to remind shoppers that there's no one-size-fits-all approach to eating healthy.

“​​The healthiest food in any category will depend on you, your budget, your culture, your health goals, and so much more,” Galati said. “It’s amazing to make more nutrient-dense choices when possible, but choosing the more processed or convenient option isn’t always a bad thing either. As a registered dietitian who wants you to build a healthy lifestyle that lasts, I’d recommend ditching the idea that there’s a healthiest version of anything.”

This article originally appeared on USA TODAY: Why should you consume more whole grains?