There is a lot of talk about grains. Should you eat them or not? If you are basing a healthy eating plan on USDA recommendations, 1/4 of your plate should consist of healthy grains. Any food made from wheat, rice, oats, cornmeal, barley or other cereal grain is a grain product. We get our grain portion from bread, pasta, cereal, tortillas, oatmeal, etc.
Grains are divided into 2 groups; whole grains and refined grains. Whole grains have the entire grain kernel. Refined grains are milled, which removes the bran and germ and also removes fiber, iron and many of the B vitamins.
Many refined grains are enriched which means certain vitamins and nutrients are added back to the grain after it has bee refined.
How much do you need?
The amount of grains you consume depends on factors such as your age, gender and level of activity.
A one ounce equivalent in the grain group is equal to 1 slice of bread, 1 cup of cereal, 1/2 cup of rice, pasta or cooked cereal. At least half of the grains eaten should be whole grains.
Nutrients:
Grains are an important source of many nutrients, including dietary fiber, several B vitamins and other minerals.
Health benefits of grains:
- Consuming health grains may reduce the risk of heart disease
- May assist with weight management
- Will help with digestive process
More healthy tips at MMHD
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