The message is out: whole grains are good for us. Whole grains contain more fiber, vitamins and minerals than refined white flour. As a part of a healthy diet, they may help to reduce the risk of heart disease, diabetes and some types of cancer.

But with hundreds of new products claiming to contain healthy grains flood the market - how can you find the real thing? The answer is that it isn't easy. Most products don't contain the number of grams of whole grains, often using the words "good" or "excellent" to describe the source of whole grains.

This is why reading the label on products claiming to be made with whole grains is especially important. Some tips in reading these labels:

• Look for the grams of whole grain per serving, if listed. One slice of 100 percent whole wheat bread typically contains about 16 grams of whole grains - about a third of the daily amount recommended by the 2005 Dietary Guidelines.
• Look for a Whole Grains Council stamp on the label. This council was founded by concerned scientists and food industry members to help consumers make healthy choices. If the product has a whole grain stamp claiming that it is a "good source of whole grains," it has 8-16 grams of whole grains per serving. A stamp saying that it is an "excellent source of whole grains" contains more than 16 grams of whole grains per serving.
• Beware of products listing "enriched wheat flour" or "enriched white flour" rather than "whole grain" as the first ingredient.

What about the new white whole wheat breads? Most of them are made with a white whole-wheat flour, which has a higher amount of fiber, vitamins and minerals than regular white bread - but not as much as red whole-wheat flour, which gives color to traditional whole grain products.