To stock your kitchen with whole grains and fiber-containing foods from cupboard to refrigerator to freezer, use this handy list to get started, suggests Anita Kobuszewski, RD, author of Food: Field to Fork, How to Grow Sustainably, Shop Wisely, Cook Nutritiously, and Eat Deliciously. She reminded, “Remember—nutrition doesn’t begin until the food passes your lips.”

•  Fresh and canned fruits and vegetables

•  Dried fruits such as raisins and cranberries

•  Preserves made with whole fruit

•  Whole wheat, rye, cornmeal, soy, and buckwheat flours

•  Whole-grain and fortified breads, crackers, bagels, and 100% whole wheat or whole-grain rolls

•  Ready-to-eat fortified and whole-grain breakfast cereals

•  Cooked cereals including quick-cooking whole-grains like oatmeal and quinoa

•  Brown long-grain, brown short-grain, and wild rice

•  Whole-grain spaghetti, macaroni, and other pastas

•  Corn and whole wheat tortillas

•  Air popped popcorn and lower fat microwave varieties

•  Canned or dried garbanzo beans, pinto, black and lima beans; split peas, and black-eyed peas; refried beans, hummus

•  Peanut butter

•  Nuts (such as pecans, almonds, and walnuts) and seeds (such as flax seed, sesame, pumpkin, and sunflower seeds)

•  Vegetable soups, chili with beans, minestrone

•  Canned or frozen vegetarian dishes such as chili or cheese lasagna