In the Cupboard

• Beans: Black, pinto, kidney, chickpeas, lentils, refried
• Rice: Brown, long grain, rice mixes
• Pasta: Whole wheat, spaghetti, fettucini, penne, bowtie, ramen noodles
• Other grains: Couscous, orzo, cornmeal, whole wheat crackers, bread sticks, bread crumbs
• Onions
• Canned tomatoes: Diced, whole, seasoned, sun-dried, sauce, salsa
• Canned vegetable: Mixed vegetables, green beans, mushrooms
• Canned and dried fruits: Applesauce, raisins
• Sauces: Pasta, pizza, tomato
• Soups: Canned soups, broth and bouillon and dried soup mixes
• Meats: Canned tuna, salmon, minced clams, and chicken
• Peanut butter
• Evaporated milk
• Vinegars: Cider, red and white wine, balsamic
• Oils: Olive, canola, peanut, and nonfat cooking spray

In the Refrigerator

• Vegetables and fruits
• 100% vegetable and fruit juices
• Reduced-fat milk and yogurt (without added sugar)
• Reduced-fat cheeses: Cheddar, mozzarella, Swiss, Monterey Jack, cottage, Parmesan
• Reduced-fat sour cream and cream cheese
• Whole wheat and corn tortillas
• Eggs
• Minced garlic
• Sauces: Worcestershire, soy, teriyaki, and chili
• Ketchup and mustard (spicy and Dijon)
• Salad dressings with olive oil or reduced fat

In the Freezer

• Frozen vegetables, fruits, and 100% juices
• Frozen chopped onions and chopped green pepper
• Breads: Whole grain breads, dinner rolls, English muffins, bagels
• Meats: Chicken breast, ground turkey breast, extra lean hamburger
• Fish: Red snapper, salmon, orange roughy, cod, flounder, sole
• Frozen yogurt or fruit sorbet

A whole grain is made up of three parts: the bran, endosperm and germ. Refined grains are made from the endosperm. Because the bran and germ contain much of the vitamins, minerals and all of the fiber found in grains, whole grains have more fiber and nutrients than refined (or processed) grains. Shoot for at least three servings of whole grain foods each day.