Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt

Corn grits are ground dried corn simmered in water or milk until they thicken into a soft, spoonable porridge, the base of the classic Southern breakfast bowl. Cooks stir them slowly to avoid lumps, then finish with butter, cheese, or a fried egg on top for a savory plate, or brown sugar and cinnamon for a sweeter one. Grits also show up as a savory side under shrimp, braised greens, or barbecue, where their mild corn flavor and creamy texture soak up sauces and pan juices without competing with them.

Look for regular, quick, or instant grits on the shelf, and check the label since quick and instant versions cook faster but can turn mushier than stone-ground grits, which take longer but hold more texture. Store the dry grain in a sealed container in a cool pantry, and refrigerate leftovers, reheating with a splash of water or milk to loosen them back up. Cooked in plain water without salt, a 233-gram cup comes in at only 65 calories per 100 grams with 2 milligrams of sodium, making it an easy low-sodium, low-sugar base to build a heartier breakfast around with added toppings. Because the plain cooked grain itself carries so little sodium and sugar, the nutritional character of the finished bowl depends almost entirely on what gets stirred in, whether that is a pat of butter, shredded cheddar, a spoonful of jam, or a savory topping like sauteed shrimp.