A new year brings out our best intentions, especially when it comes to our eating habits: We are going to avoid sugar, eschew salt, forgo caffeine, drink more water and less alcohol, reduce our fat intake, increase our vegetable quotient, and lose weight. It’s a list that has “Deprivation” written all over it, with a capital “D.” But here is a small step that requires not one iota of the dreaded “D,” and can indeed lead to better health: Eating whole grains.

Lorna Sass, writing in “Whole Grains for Busy People” (Clarkson Potter, 2009), says that studies over the past decade indicate that people who eat at least three servings of whole grains per day reduce their risk of stroke, obesity, heart disease and some cancers.

Why did people stop eating whole grains in the first place? According to Sass, removing the fiber-rich bran layer and the essential-fatty-acids-rich “germ” of the grain -- leaving only the starchy endosperm -- results in grains and flours that last indefinitely and cook quickly. This is, as Sass notes, “profitable for suppliers and convenient for us.” Unfortunately, scientists now believe that it is critical to eat all three parts of the grain together.

If you want to take that first small step toward a better diet, consider Sass’ short how-to guide. For example, buy bread that is at least 50 percent whole grain, and once you and your family are used to it, transition to 100 percent. Do the same with pasta. Buy whole-wheat pita bread (you won’t know the difference). Switch to a whole-grain breakfast cereal, or mix some in with your current favorite until you can make a clean break. Choose corn or whole-wheat tortillas over flour ones. Eat whole-grain crackers. If you need recipes, look to Sass’ book as your guide.

The trick for consumers is to not be fooled by labeling. If you want to buy whole-grain products, read the label and make sure that “whole” is the first word listed: as in “whole wheat.” Don’t be fooled by such claims as “Made With Whole Grain” (sure, but how much?), “100% Wheat” (could be refined), “Multigrain” (are any of them whole?) and “Stone Ground” (refers to the production method, not the content). Don’t be fooled by a dark color, which can be a result of molasses or food coloring.

Eating whole grains is not exactly a hardship. Once you make the change, you will probably find yourself craving brown rice when someone serves you white, or missing the appeal of your hearty whole-wheat bread when a sandwich with white bread is proffered. And you won’t feel deprived, except, of course, when it comes to alcohol, sugar, fat and salt. Happy New Year!

SQUASH BISQUE WITH CURRIED POPCORN

For the soup:

2 tablespoons unsalted butter

1 tablespoon mild Madras curry powder

1/4 teaspoon ground cumin

1/8 teaspoon granulated garlic

pinch ground cinnamon

pinch cayenne pepper (optional)