The U.S. Department of Agriculture’s MyPlate program encourages adults over 65 to reach for one particular food group: whole grains. From whole wheat pita to brown rice and oatmeal, these foods offer steady energy, important nutrients, and lasting benefits for heart and digestive health.
The USDA says most older adults don’t get enough of them in their daily meals, even though they’re one of the easiest ways to improve their diet quality. Here’s what makes whole grains such a smart choice for aging well, and how to work them into your everyday meals without much effort.
Why you should include more whole grains as you age
Whole grains contain every part of the grain kernel—the bran, germ, and endosperm—which means they’re packed with fiber, vitamins, and minerals that refined grains lose during processing. For adults over 60, that fiber becomes especially valuable, as it helps with digestion, keeps cholesterol in check, and supports a healthy weight by helping you feel fuller longer.
According to the U.S. Department of Agriculture, eating a variety of whole grains can help reduce the risk of chronic conditions such as heart disease, type 2 diabetes, and high blood pressure, all of which are more common during our senior years.. Foods like oats, barley, quinoa, and whole wheat are also rich in B vitamins and iron, which support energy levels and brain function.
The MyPlate guidelines emphasize choosing grains that are labeled “100% whole grain” or “whole wheat” as a daily habit. You can swap refined products for whole-grain versions, such as brown rice instead of white rice or whole-grain pasta instead of regular pasta.
And while bread is a common go-to, there are plenty of other ways to enjoy these foods. Whole-grain tortillas, pitas, naan, or rolls can add variety and flavor without sacrificing nutrition. These simple swaps are often easier to digest and more satisfying than refined alternatives, helping older adults maintain stable blood sugar and steady energy throughout the day.
Easy ways to include more whole grains
Adding more whole grains doesn’t require a major change in eating habits. You can start by replacing one refined-grain product with a whole-grain option at a time. Here are a few practical ways to make the change:
- Switch up your bread. Instead of white sandwich bread, choose whole-grain pita, tortillas, naan, or rolls. They pair easily with soups, salads, or sandwiches.
- Start your day with oats. Oatmeal or overnight oats are a fiber-rich breakfast that can keep you full well into the morning.
- Choose brown rice or quinoa. Both are versatile bases for stir-fries, grain bowls, or side dishes.
- Snack smarter. Air-popped popcorn or whole-grain crackers make better choices than chips or refined snacks.
- Try whole-grain pasta. It tastes almost the same as regular pasta and provides more fiber and nutrients.
The U.S. government’s dietary guidance for older adults focuses on simple, affordable choices that support your long-term health. For anyone looking to eat smarter after 65, replacing refined grains with whole ones is one of the easiest and most effective ways to start.