No food is more widely consumed than grains. When early humans began planting seeds instead of wandering from berry bush to grassy field, they settled together to protect their crops. The grasses they planted have been known to every culture. And every culture has its own uses for this irreplaceable staple—Asian rice dishes, Italian pastas, South American tortillas.

Because most of the nutrients in grains are contained in the outer layers, choose whole-grain products whenever possible. Look for intact kernels that aren’t broken, scratched, or damaged. Store grains in a cool, dry area in a sealed glass or plastic container, away from air and moisture. Grains can be prepared in a variety of ways: boiled or pressure-cooked as side dishes; included in casseroles, soups, stews, and salads; ground into flours and made into breads and other baked goods; formed into pasta or cereal—the possibilities are nearly endless.