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1. Choose breakfast cereals that are made with whole grains. Check the label for "whole grains" to be sure. If you have a sweet tooth, mix whole grain cereals with some sweetened GF cereal or use some sweetener. Add fruit, ground flax or dried fruits.
2. Look on the food label for information about fibre and sugar. I try to choose cereals and snacks that have less than 10 grams of sugar per serving and more than 3 grams of fibre per serving.
3. Try to have a hot, whole grain cereal once or twice a week- pure uncontaminated oats/groats, buckwheat groats, enriched cornmeal, quinoa flakes, soy flakes, brown rice flakes. You could even mix a bunch of these grains and add some ground flax and raisins.
4. Use amaranth in baking or as a thickener in gravies and sauces.
5. Add some alternative whole grain flours such as sorghum, amaranth, teff or montina to your baking. There are recipes out there.
6. Choose snacks based on whole grains such as such as amaranth crunchers, quinoa crunchies, popcorn, and homemade bars and muffins
7. Add buckwheat flour to pancake mixes.
8. Make side dishes count. Add variety and nutrition by choosing brown or wild rice, millet, quinoa, yams or legumes instead of the usual white rice or potatoes.
9. Buy enriched or fortified grains when you can. Examples are enriched white rice, enriched corn meal/corn flour, enriched cereals, enriched pasta, enriched cereal bars and enriched flours and baked goods.