Grains
Which foods count?
What are the key nutrients?
- Bread, rice, cereal, pasta, oats, corn, other whole grains
What are the key nutrients?
- Carbohydrates: the brain's preferred fuel and a rapid source of energy for exercise. It is recommended that 45-65% of your calories come from carbohydrates.
- B vitamins: include niacin, thiamin, riboflavin, and folate. These vitamins are necessary for energy metabolism, nervous system function, and red blood cell formation
- Fiber: promotes satiety and is essential for digestive tract health. Fiber may also lower cholesterol and lessen the risk of heart disease.
Half of your grains should be whole grains. Click here to learn more about whole grains.
Reference:
- Grains. United States Department of Agriculture website. http://www.choosemyplate.gov/food-groups/grains.html
Images in header used under Creative Commons license, from left to right:
Pasta: https://flic.kr/p/2AuAd
Quinoa: https://flic.kr/p/75FY2
Bread: https://flic.kr/p/4WkZJu
Oatmeal: https://flic.kr/p/bq5hzS
Cereal: https://flic.kr/p/cgaW9S
Portion size photos:
Bread: http://www.nourishinteractive.com/healthy-living/free-nutrition-articles/127-grains-group-servings-day
Cereal: http://www.parenting.com/gallery/food-portions-and-serving-sizes
Pasta: http://healthfindersmn.org/gethealthy/?story_id=244379
Pasta: https://flic.kr/p/2AuAd
Quinoa: https://flic.kr/p/75FY2
Bread: https://flic.kr/p/4WkZJu
Oatmeal: https://flic.kr/p/bq5hzS
Cereal: https://flic.kr/p/cgaW9S
Portion size photos:
Bread: http://www.nourishinteractive.com/healthy-living/free-nutrition-articles/127-grains-group-servings-day
Cereal: http://www.parenting.com/gallery/food-portions-and-serving-sizes
Pasta: http://healthfindersmn.org/gethealthy/?story_id=244379