Fiberize Your Kitchen

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