What’s so great about grains?
Many people around the world use grains as a staple. In the United States, grains form the
base of the Food Guide Pyramid and help form the foundation of a nutritious diet.
Grains are great because:
- They provide vitamins,minerals, complex
carbohydrates (starch and dietary fiber),
and other substances important for health. - Whole grains, as part of a healthful eating
pattern,may help protect you against many
chronic diseases. - Fiber-containing foods, such as whole
grains (and many fruits and vegetables),
promote proper bowel function. - Fiber-containing foods also help provide a
feeling of fullness with fewer calories.
What counts as a serving?
A serving is the standard amount used to help give advice about how much to eat. A portion is the amount you choose to eat. Portions and servings are not always the same. A portion could be more than or less than a Pyramid-size serving. For instance, a Pyramid serving of cooked pasta is 1⁄2 cup. A1-cup portion of pasta equals 2 Pyramid servings.Box 2 lists examples of what counts as 1 Pyramid serving of grains.
Try these tips for ways to include a variety of whole grains.
- Try a snack mix made from whole-grain ready-to-eat cereals.
- Choose a whole grain (whole-wheat or oatmeal) muffin.
- Use whole-grain bread or cracker crumbs in a meatloaf.
- Try brown rice stuffing (cooked brown rice, onion, celery, and seasonings) in baked
green peppers or tomatoes. - Choose cookies made with some whole-grain flour or oatmeal.
- Try a whole-grain snack chip, such as baked tortilla chips.
- For a change, try brown rice or whole-wheat pasta.
- Use whole grain in mixed dishes, such as pearl barley in vegetable soup and bulgur
in casseroles or salads.
The Bottom Line
- Build a healthy base by making a
variety of grain products the
foundation of your diet. - Include several servings of
whole-grain foods daily. - Aim to get the amount of grains you
need based on your calorie needs.
Check Box 1 again to see how many
servings are right for you.
