Grains
Food made from wheat, rice, oats, cornmeal, barley or any other cereal grain is part of the grain group. This includes foods like bread, pasta, crackers, popcorn, tortillas, cereal, oatmeal, cornmeal, and many others
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| Vegetables | Foods: Foods in the grain group include bread, pasta, crackers, popcorn, tortillas, cereal, oatmeal, cornmeal and many others |
| Fruits | Servings: The ammount of servings of grains needed depends on sex, age, and activity level. The average serving need is about 5-7 ounces. An ounce of grains looks like 1 slice of bread or a 1/2 cup of pasta/rice. |
| Grains | Health benefits: Grains contin many nutrients that provide benefits for your body. Fiber helps with weight managment which reduces the risk of heart disease and also can prevent constipation. Grains also provide your body with iron which helps transport oxygen to your blood, vitamin b's which helps with metabolism, and folate which helps the body create red blood cells. |
| Milk | Eating grains: Most people do not struggle to eat all of their grain servings, but they do struggle to eat all of their whole grain servings. Some suggestions for eating whole grains include switching refined pastas or white rice for brown rice or whole grain pasta, eating whole grain bread in place of white bread and using whole wheat flour in baked goods in place of refined flour. All of these changes are subtle, but can help improve your diet. |
| Meat and Beans | Whole grains Vs. Refined grains: Grains fall under two important categories of whole or refined. Refined grains are those that have been milled to remove a parts of the grain called the bran and the germ in order to give them a longer shelf life. Refined grains however often lose important nutrients like iron, many of the vitamin b's and fiber so it is important to eat about half of your grain servings as whole grains. |
