![Fruits Fruits](https://static.ewg.org/reports/2012/goodfood/images/bread_slices.jpg)
These foods pack the most nutrition for the lowest cost. They contain fiber, important nutrients like B vitamins and iron and are low in added sugar, so they fill you up without that groggy feeling.
Breakfast cereal
![](https://static.ewg.org/reports/2012/goodfood/images/foodpicts/oatmeal.gif)
![](https://static.ewg.org/reports/2012/goodfood/images/foodpicts/puffedcorn.gif)
![](https://static.ewg.org/reports/2012/goodfood/images/tekbestbuy.png)
![](https://static.ewg.org/reports/2012/goodfood/images/foodpicts/puffedgrain.gif)
![](https://static.ewg.org/reports/2012/goodfood/images/foodpicts/shredwheat.gif)
![](https://static.ewg.org/reports/2012/goodfood/images/foodpicts/toastcer.gif)
![](https://static.ewg.org/reports/2012/goodfood/images/tekbestbuy.png)
![](https://static.ewg.org/reports/2012/goodfood/images/magnifyingglass.png)
Read the nutrition facts
![](https://static.ewg.org/reports/2012/goodfood/images/redpixel.gif)
![](https://static.ewg.org/reports/2012/goodfood/images/redpixel.gif)
![](https://static.ewg.org/reports/2012/goodfood/images/redpixel.gif)
Bread and pasta
![](https://static.ewg.org/reports/2012/goodfood/images/magnifyingglass.png)
Read the nutrition facts
![](https://static.ewg.org/reports/2012/goodfood/images/redpixel.gif)
![](https://static.ewg.org/reports/2012/goodfood/images/redpixel.gif)
Rice and Other Grains
![](https://static.ewg.org/reports/2012/goodfood/images/foodpicts/barley.gif)
![](https://static.ewg.org/reports/2012/goodfood/images/tekbestbuy.png)
![](https://static.ewg.org/reports/2012/goodfood/images/foodpicts/brownrice.gif)
![](https://static.ewg.org/reports/2012/goodfood/images/foodpicts/bulgur.gif)
Top tips
See EWG's Cereal Report to learn more.
Don't be fooled. Read the label. Make sure the word "whole" is in the very first ingredient listed. "Multi-grain" or "wheat" isn't enough. Just because it looks brown, doesn't mean it's whole grain.
Start kids off right with whole grains, not white bread and white pasta. If they're not used to whole grains, mix them in gradually.
Buy in bulk and stock up during sales. Make your own oatmeal (See Recipes). Packets cost more and are often loaded with salt and sugar. Buy brown rice in bulk and mix with white rice if needed to lower cost. Buy whole grain bread on sale and save in the freezer.
Ready for something new? Try quinoa instead of rice. Look for it on sale or in bulk (See recipes).