The last stop on our MyPlate journey is the....
Grain Group!
What is a grain?
To be considered a grain the food must be made up of rice, wheat, oats, cornmeal or barley. The grain group is split into two groups: Whole Grain and Refined Grains. Let's take a look at the whole grains first!
Whole Grains contain the entire grain kernel this includes- the bran, germ and endosperm. Some examples are: whole wheat flour, oatmeal, brown rice, whole wheat pasta, quinoa and popcorn. - Refined Grains have been processed to remove the bran and germ which means it will have a longer shelf life and finer texture. But, it also means that dietary fiber, iron and B vitamins have been removed.
Remember to make half your grains whole grains!
How much do I need?
Just like with many other foods, the amount you need depends on your age, gender and activity. Click here to find out how much you need!
What counts as a serving?
1 slice of bread, 1 cup of cereal or 1/2 cup of cooked rice/pasta is considered 1 ounce. Check here for more examples regarding serving sizes.
Why do I need grains?
Eating grains, especially whole grains is linked to health benefits. Whole grains may reduce the risk of heart disease and help with weight management. Whole grains contain fiber and can reduce constipation. And if you are pregnant, grains that are fortified folate can prevent neural tube defects during fetal development. The dietary fiber from whole grains may help reduce blood cholesterol levels and could lower your risk for heart disease, diabetes and obesity. Whole grains are also a source of magnesium and selenium which are important for building bones and protecting cells from oxidation.
Tips for getting more whole grains in your diet:
Making half of your grains whole grains should be easy and not a chore. Try these tips!
- Switch a slice of white bread for whole grain bread or make half of your rice with brown rice. It will
leave you filling full for longer! - Try whole wheat flour in your morning pancake or muffin mix.
- Oatmeal is a tasty and quick breakfast, pair it with your favorite fruit!
- Snack on ready-to-eat whole grain cereals or butter with little salt or butter
- Be a good role-model for your kids, if you eat whole grains they will more likely try them!
- Remember color is not an indicator you must read the ingredients. Look for "whole wheat" should be the first ingredient!
We hope you have learn some new information on MyPlate. If you have any questions on any of the MyPlate series leave us a comment or check out http://www.choosemyplate.gov/ for more information!
Megan Mauer, Nutritionist
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