Grains are broken up into two groups: whole grains and refined grains. Whole grains keep all the best parts of the grain, which means they’re naturally packed with fiber and nutrients that are great for your heart, digestion, and even cholesterol. Refined grains, on the other hand, get the fiber and vitamins stripped away during processing. Some vitamins are added back in, but they’re still not as wholesome or satisfying as the real thing. Comparatively speaking, whole grains provide a better choice for refueling.

Tip: Don’t be fooled by labels like “wheat” or “multi-grain,” as they don’t always mean whole grain. Look for “whole” or “100% whole grain” on the package, and check the ingredient list to ensure you’re getting the real deal.

Integrating whole grains into your diet doesn’t have to be boring. Try a creamy spiced pear quesadilla as a perfect snack or meal featuring three key food groups: grains, fruit, and dairy, plus heart-healthy oil. This recipe is both filling and balanced.