Grains and grain-based products are an essential part of a balanced diet, providing energy and important nutrients for daily life. From staples like rice, oats, and quinoa to everyday foods such as bread, pasta, and cereals, they offer both versatility and convenience in meals. To get the most nutritional value, it’s best to prioritize whole grains over refined grains, as they retain key nutrients that are often lost during processing, including: fiber, iron and B vitamins.

When shopping, it’s important to read labels carefully to ensure you’re choosing truly whole grain products:

• Look for ingredients like “whole wheat,” “whole oats,” or “whole rye” listed first
• Be cautious of misleading labels such as: “multigrain”, “seven grain”, “100% wheat”
• Check the fiber content — higher fiber usually indicates a better choice

Grains also pair well with a wide range of ingredients, adding both flavor and texture to meals. They can be combined with nuts, seeds, fruits, and vegetables. Their taste can be further enhanced with herbs and spices:

• For bold, savory flavors: Cumin, chili powder, cilantro,...
• For classic, aromatic dishes: Basil, garlic, rosemary, thyme,...
• For sweeter recipes: Cinnamon, nutmeg, cloves,...

For those with busy schedules, grains can also be prepared conveniently using a slow cooker, allowing you to have a nutritious base ready by the time you get home.

A variety of vegetables should be included in your daily diet to ensure a wide range of nutrients. Ideally, this means incorporating a mix from the five main vegetable groups:

• Dark green vegetables: broccoli, spinach, romaine lettuce
• Orange vegetables: carrots, squash
• Starchy vegetables: corn, green peas, potatoes
• Dried beans and peas: black beans, lentils, kidney beans, soybeans, tofu
• Other vegetables: asparagus, beets, cabbage, onions, cucumbers, tomatoes, zucchini

While it may not always be practical to eat from all five groups every day, it’s important to include a variety of them throughout the week. You can elevate both taste and aroma by using common herbs like basil, rosemary, and thyme, or additional flavorful options like chives, dill, fennel, ginger, oregano, parsley, and tarragon.

Fruits should be part of your daily routine, providing essential vitamins, minerals, and natural energy. For the best benefits, enjoy a variety of fruits such as apples, bananas, citrus fruits, grapes, melons, and berries.

Fresh fruits are the best choice for maximizing nutrients and fiber, while other forms can still be included:

• Choose 100% fruit juice (but note it has less fiber)
• Select canned fruits packed in water or juice, not syrup
• Eat dried fruits in moderation due to higher sugar content

It’s easy to add more fruit to your day by mixing them into cereal or yogurt, adding to salads or smoothies, or enjoying them as a simple dessert.

Dairy foods such as milk, cheese, yogurt, and dairy-based desserts are important sources of calcium and nutrients. For better health, it’s recommended to choose low-fat or fat-free options and limit flavored dairy products due to high sugar content.

When possible, opting for organic dairy can offer additional benefits. Organic dairy does not use antibiotics or growth hormones, ensures stricter production standards, and provides a cleaner, more natural option for consumption.

Dietary fats are generally divided into two main types:

• Solid fats: butter, margarine, lard, fat from meat
• Oils: from vegetables, nuts, and seeds

Solid fats tend to be higher in saturated and trans fats, which can increase total cholesterol. Oils are generally a healthier option, especially those rich in unsaturated fats.

Healthier choices: Extra-virgin olive oil, expeller-pressed canola oil, flaxseed oil, hempseed oil, and walnut oil.
Limit: Coconut oil and palm kernel oil (high in saturated fats). Trans fats—found in some processed oils—should be minimized. Because fats are high in calories (~120 calories per tablespoon), portion control is important.

Sources of protein include meat, poultry, fish, eggs, beans, nuts, seeds, and soy products. When selecting meat or poultry, choose lean or low-fat cuts and trim off visible fat before cooking.

The body requires a small amount of fat to maintain good health, but the majority should not come from saturated fats. Instead, select proteins that provide monounsaturated and polyunsaturated fatty acids, the types of fats found in nuts, seeds, and fish. No Waste To Go herbs and spices add a particularly delicious flair to proteins and help create flavorful, healthier meals.