Whole grains such as quinoa, brown rice, oats, and barley are excellent sources of fiber, B vitamins, and important minerals like magnesium and phosphorus. They also contain antioxidants and phytochemicals that help protect against heart disease, diabetes, obesity, and certain cancers. Use this guide to explore nutrient-rich options and choose wholesome grains to include in your diet.

From broccoli and bok choy to spinach and squash, non-starchy vegetables offer endless variety for healthy eating. One serving equals 1 cup raw or ½ cup cooked, making it easy to enjoy them at every meal. Mix and match your favorites to add flavor, texture, and nutrients without extra starch or sugar.

Snacking doesn’t have to derail your healthy habits. By combining the right balance of carbs, fats, and proteins, you can create nourishing snacks that keep you energized, satisfied, and ready to take on the day. Whether you love crunchy veggies, creamy dips, or fruit with a twist, here’s how to build the perfect balanced bite every time.