Grains
Grains are the base to any healthy diet. Their main role is to provide us with fuel for everyday life which includes brain function and muscle contraction. Grain sources include:
- Bread
- Cereal
- Crackers
- Rice
- Pasta
How much to get per day:
- Try to eat 6 to 8 once equivalents of grains per day with 3 to 4 of those once equivalents from whole grains.
- In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group.
Healthy Grain Tips:
- Substitute brown rice for white rice.
- Substitute whole-wheat bread for white bread.
- Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes.
- Try whole-wheat pasta.
The amount you should consume from any food group depends on your age, sex, and level of physical activity.