Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Growing up, my mother always told me whole wheat bread was better than white bread. She could never explain exactly why--it was just one of those things that was. And now, the benefits of whole grains aren't just touted by mothers. Doctors, researchers, nutritionists -- everyone who has a say in the world of healthy living is speaking out about how important whole grains are to your diet.Yes, that's right. I said 'important to your diet.' They're not just better for you than refined grains--they're good for you, if not essential.

Consider this: We all know that fruits and veggies are an essential source of vitamins, antioxidants and nutrients. But according to some sources, whole grains provide an equal--if not better--source of some of these nutrients. Whole grains contain phytochemicals, antioxdants, B vitamins, vitamin E, magnesium, fiber, selenium, potassium and iron. And those who enjoy an average of 2.5 servings of whole grains a day will cut their risk of cardiovascular disease by 21%, according to Science Daily.

But it's one thing to know the benefits of whole grains. It's another to actually work them into your diet. What qualifies as a 'whole grain'? Here's a quick guide, according to the Mayo Clinic:

Whole grains	Refined grains
Barley Brown rice Buckwheat Bulgur (cracked wheat) Millet Oatmeal Popcorn Whole-wheat bread, pasta or crackers Wild rice	Corn flakes Couscous Enriched macaroni or spaghetti Grits Pretzels White bread (refined) White rice

You can get your serving of whole grains from a variety of sources: Cereal, bread, whole wheat pasta, brown rice, crackers, oatmeal and so on. It's simple to switch to whole wheat, and I guarantee you'll notice a difference. You'll feel fuller longer, you'll have more energy, and you might even shed some inches from your waistline. But be careful -- Food manufacturers will try to trick you into thinking you're eating whole grains when really, you're eating plain, old refined ones.

A simple way to know if you're getting whole grains or refined ones? Look at the label. Scan the ingredients, and if the word 'whole' isn't part of the first one on the list, you're not getting whole grains.