Overview
This lecture explains the Grains Group as one of the five MyPlate food groups, covering types, daily recommendations, health benefits, and key nutrients.
What Foods Are in the Grains Group?
- The Grains Group includes foods made from wheat, rice, oats, cornmeal, barley, or other cereal grains.
- Examples include bread, pasta, breakfast cereals, grits, tortillas, popcorn, rice, and oatmeal.
Types of Grains: Whole vs. Refined
- Grains are divided into whole grains (contain bran, germ, endosperm) and refined grains (bran and germ removed).
- Whole grain examples: whole-wheat flour, bulgur, oatmeal, brown rice.
- Refined grain examples: white flour, corn grits, white bread, white rice.
- Refined grains are often enriched with B vitamins and iron, but not fiber.
Daily Grain Recommendations
- The recommended amount of grains varies by age, sex, and activity level.
- At least half of total grain intake should be whole grains.
- Ounce-equivalents: 1 slice of bread, 1 cup cereal, or ½ cup cooked rice/pasta count as 1 oz-equiv.
Health Benefits and Nutrients
- Grains provide complex carbohydrates, fiber, B vitamins (thiamin, riboflavin, niacin), iron, magnesium, and selenium.
- Fiber from whole grains reduces cholesterol and supports digestive health.
- Whole grains may lower risk of heart disease and aid weight management.
- Folic acid-fortified grain products help prevent neural tube defects during pregnancy.
Examples of Ounce-Equivalent Portions
- ½ cup cooked rice/pasta/cereal, 1 small muffin, 3 cups popped popcorn, 1 small tortilla, or 1 regular slice of bread = 1 oz-equiv.
Key Terms & Definitions
- Whole Grains — Grains containing all parts of the kernel: bran, germ, and endosperm.
- Refined Grains — Grains with bran and germ removed, often enriched with B vitamins and iron.
- Enriched — Nutrients such as B vitamins and iron are added back to refined grains after processing.
- Ounce-equivalent (oz-equiv) — Standard serving size used to measure grain intake.
Action Items / Next Steps
- Check food labels for "whole grain" and "enriched" to make healthier grain choices.
- Use the MyPlate Plan to find your personalized grain recommendations.
- Review the Food Group Gallery for more grain examples.
- Limit added sugars, sodium, and saturated fats in grain foods.