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.