| Goal | Try | Notes |
| Lower cholesterol | Barley, oats | Contain beta-glucans, shown to lower heart disease risk. |
| Increase iron intake | Teff, amaranth, quinoa | Pair with vitamin C–rich foods to maximize iron absorption. |
| Add complete protein | Amaranth, quinoa | Rich in the amino acid lysine. |
| Boost calcium intake | Teff, amaranth | Contain significantly more calcium than other grains. |
| Avoid gluten | Teff, amaranth, quinoa (oats may be cross-contaminated with other grains) | Appropriate for gluten-sensitive individuals. |
| Improve overall health and reduce disease risk | A variety of whole grains | Eat at least three servings each day. |
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