Instructions: The new U.S. Dietary Guidelines have been released.

The advice? Whole-grain foods should be a bigger part of the American diet.

One guideline states: "Choose a variety of grains daily, especially whole grains." Yet only 7 percent of Americans are getting the recommended three servings of whole grains each day.

Eating the recommended amount of whole grain every day doesnt have to be hard. Its as easy as reaching for whole- grain cereal, whole-grain bread or other delicious sources of whole grains.

What are whole grains?

Unlike refined grains, whole grains include all of the parts: the bran, the endosperm and the germ.

The bran is the "outer shell" of the grain that protects the seed.

This is where the fiber is located, as well as B vitamins and trace minerals.

The endosperm is the middle white part of the grain. This is where carbohydrates are located. Carbohydrates provide energy. There is also some protein in the endosperm.

The germ is the small area in the grain that contains antioxidants, vitamins B and E, and fiber. The germ provides nourishment for the seed.

Contrary to popular perceptions, the benefits of whole grains go well beyond fiber and fibers role in digestive health.

Numerous studies have linked consumption of whole grains to reduce risk of heart disease, diabetes and certain cancers.

In fact, just last year, the Food and Drug Administration authorized this health claim for whole grains: "Diets rich in whole-grain goods and other plant foods that are low in total fat, saturated fat, and cholesterol may reduce the risk of heart disease and certain cancers."

Here are some recent research highlights.

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