Rich in vitamins, minerals, and complex carbohydrates, whole wheat pastas, cereals, and whole-grain breads are vastly superior to their refined relations.
A cup of whole wheat macaroni, for example, has more than twice as much fiber as the regular kind; same for whole-wheat bread.

Whole Grains are a good sources of antioxidant vitamin E as well.

When you buy Whole Grains, make sure you're buying the real thing.
If the color is dark, that does not mean you're getting whole grain. Check the ingredient list to make sure "whole" is listed first. If it is far down the list, you may be getting only a very small amount.

Many people think that if certain foods are good, a lot is better.
This is not always the case, and high doses of certain food are actually toxic.

Read about the healthy food, research the vitamins and minerals and check with your health care provider if you are unsure about how much to eat and how much may be too much.

The best way to get the daily requirement of 13 essential vitamins is to eat a balanced diet that contains a variety of foods and take a "Standardized" (quality) multivitamin supplement.