Eat More Whole Grains

Wheat is the world's largest cereal grass crop, with its thousands of varieties. A few common types are wheat berries (big, chewy, unprocessed kernels of wheat), wheat bran (exterior layer of the wheat berry), and wheat germ. Wheat germ is a concentrated source of vitamins and minerals, a quarter-cup contains 130 calories, 12 grams of protein, 4 grams of fiber, and no sodium or cholesterol. It offers about a third of the daily requirement for vitamin E, one of the antioxidant nutrients. Add to this a little folic acid and a lot of trace minerals–zinc, iron, magnesium, manganese, and chromium–and you've got a powerhouse in each bite.

Recipe:  Honeyed Yogurt and Mixed Berries with Whole-Grain Waffles