Grains

Whole grain and fortified foods are good sources of fiber and B vitamins.

How to shift from refined to whole grain foods? 
Almost any grain based product is now available in a whole grain version, check the ingredient list to ensure a whole grain is the first listed.

Some common whole grains:
Barley
Brown Rice
Buckwheat
Bulgur (Cracked Wheat)
Flaxseed
Millet
Oats, Rolled Oats and Oatmeal
Muesli
Quinoa
Rye
Wheat Berries
Cornmeal
Whole Wheat Bread
Whole Wheat Couscous
Popcorn
Whole grain tortilla chips

HNRCA nutrition research: Learn about research HNRCA scientists are doing around grains and their effects on the aging body here.