Food Groups Web Series

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Created by:Daniel ConnollyDietetic InternMorrison and ChartwellsFood Groups Web Series

GrainsThis Weeks Food GroupGrains

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain (e.g. bread, pasta, oatmeal, tortillas)

Two subgroups:Whole Grains: contains the whole grain kernel: the bran, germ, and endosperm

Refined Grains: grains that have been milled, which removes the bran and germ (removing the dietary fiber, iron, and many B Vitamins)

2How much do we need?The amount of Grains you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the chart.Daily Recommendation*Children2-3 years old3 ounce equivalents4-8 years old5 ounce equivalentsGirls9-13 years old5 ounce equivalents14-18 years old6 ounce equivalentsBoys9-13 years old6 ounce equivalents14-18 years old8 ounce equivalentsWomen19-30 years old6 ounce equivalents31-50 years old6 ounce equivalents51+ years old5 ounce equivalentsMen19-30 years old8 ounce equivalents31-50 years old7 ounce equivalents51+ years old6 ounce equivalents

Most Americans consume enough grains, but few are whole grains. At least half of all the grains eaten should be whole grains. *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity., beyond normal daily activates. Those who are more physically active may be able to consume more while staying within calorie needs.3Health BenefitsEating a diet rich in Whole Grains as part of an overall healthy diet may:

Reduce the risk for heart disease, including heart attack and strokeReduce constipationHelp with maintaining a healthy body weight

Key NutrientsGrains are a good source of: Dietary FiberSeveral B Vitamins (Thiamin, Riboflavin, Niacin, and Folate)Several Minerals (Iron, Magnesium, and Selenium)Dietary fiber helps reduce blood cholesterol levels and is important for proper bowel function; dietary fiber also may lower the risk of heart disease, obesity and type 2 diabetes.B Vitamins such as Thiamin, Riboflavin, and Niacin play vital roles in metabolism, the process of releasing energy to the body, as well as maintaining healthy nervous system function.Folate helps the body create red blood cells, the cells that carry oxygen in the blood.Iron is also important in oxygen delivery throughout the body, since it is the carrier of oxygen in the red blood cell. Magnesium is used to build and maintain bones and releasing energy from muscles.Selenium protects cells from oxidation and maintains healthy immune system.

Visit www.choosemyplate.govorAsk your foodservice director

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