Grains have been staples of the human diet for millennia, and is able to deliver much of the energy a person needs on a daily basis. Most Americans today are not getting enough whole grains in your diet. Good health requires us to eat more whole grains and less refined grain products. This article will help you understand better what grains you need proper nutrition and good health
Commitment to Change.
Learn What is Grain Food Group. Any food made from a grain is a grain product. Grain can be divided into two sub-whole grains and refined grains. The difference is that whole grains contain the entire grain kernel (bran, germ and endosperm) while refined grains have had the bran and germ removed by milling. Milling gives corn a longer shelf life and a finer texture, but results in loss of iron, many B vitamins and dietary fiber.
Learn Which cereal is whole grain. Whole grains are brown rice, buckwheat, bulgur, millet, oats, popcorn, quinoa, sorghum, whole cornmeal, whole grains barley, whole rye, whole wheat flour (whole wheat bread, biscuits and pasta), and wild rice. Eat more of these whole grain products.
Learn Which cereals Are refined grains. Refined grains include corn cakes, corn flakes, corn tortillas, couscous, biscuits, flour tortillas, noodles, noodles, pasta, pitas, pretzels, white bread, white sandwich buns and rolls, and white rice. Eat less of these products.
Get Amount Korn You need daily. The amount of grain is recommended per day varies with age and gender. In adults varies 5-8 grams per day. At least half of the grains eaten should be whole grains. See amount table in the Resources Section of the amounts recommended for specific age and gender categories.
Understanding Grain Ounce equivalents. A slice of bread counts as one ounce equivalent. A large bagel is equal to four ounce-equivalents. A half cup of cooked rice is one ounce equivalent. See Resources a comprehensive table of grain portions and ounce equivalents.
Substitute whole grains for refined grains in your diet. There are important health benefits from getting adequate whole grains in your diet. Please see the Resources section an article about whole grains and a separate MyPyramid page on grain health benefits and nutrients. The point is to make sure you get the recommended number of grain servings and make most of them from whole grains.
Tips and Warnings
Eat at least a serving of whole grains at every meal.
popcorn (light or low-fat) a frequent snack.
do not add whole grains to refined grains you currently use, replace most of refined grains with whole grains.
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