Nutrition Guide

Grains. Grain products such as cereal, bread, tortillas, rice and pasta offer vitamins and minerals, and many are good sources of fiber. Choose whole-grain types most often.
nutrition information
Baked Goods
Baked Goods
Enjoy low-fat varieties of baked goods like donuts, cakes or pies in moderation to help keep calories in check.
Bread
Bread
Helps fuel the body with complex carbohydrates. Whole-grain varieties offer antioxidants and supply vitamins, minerals and fiber, too. Fiber helps promote a healthy digestive system. Whole-grain breads may promote heart health.
Cereal
Cereal
Can be a quick, nutritious breakfast or snack. Choose varieties with whole grains or fiber to help benefit heart health. Trim sugar by topping unsweetened cereals with fresh fruit.
Pasta
Pasta
A family favorite that offers vitamins and minerals. One cup cooked pasta contains about 200 calories, so watch portions. Choose varieties with whole grains or fiber to help benefit heart health. Some brands add protein, omega-3s or calcium, too.
Tortillas
Tortillas
Fill with beans and rice or deli meat and veggies for a fast, fun lunch or dinner. Or, wrap up lean ground beef for soft tacos. Add whole grains to your diet by choosing whole-wheat or whole-grain corn tortillas. Keep calories in check with small- or medium-size tortillas.
Other Grains
Other Grains
Barley, brown rice, bulgur and quinoa add interest to meals and are whole grains, too. Eating whole grains may help promote heart health and a healthy weight. Try whole grains in salads, soups and casseroles, or as a side dish mixed with chopped veggies or dried fruit.