This document discusses grains and provides information about whole grains versus refined grains. It notes that whole grains contain the entire grain kernel, including the bran, germ, and endosperm, while refined grains have been milled to remove the bran and germ. While certain nutrients are added back to refined grains, fiber is not. The document recommends that at least half of grain intake come from whole grains and provides serving size guidelines for grains based on age and sex.

1. Grains

2. What foods are in the grains
Group?
Any food made from wheat, rice, oats,
cornmeal, barley or another cereal grain is a
grain product. Bread, pasta, oatmeal,
breakfast cereals, tortillas, and grits are
examples of grain products.
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3. Whole Grains
Grains are divided into 2 subgroups, Whole
Grains and Refined Grains.
Whole grains contain the entire grain
kernel ― the bran, germ, and endosperm.
Examples of whole grains include whole-
wheat flour, bulgur (cracked wheat),
oatmeal, whole cornmeal, and brown
rice.

4. Refined Grains
Refined grains have been milled, a process
that removes the bran and germ. This is
done to give grains a finer texture and
improve their shelf life, but it also removes
dietary fiber, iron, and many B
vitamins. Some examples of refined grain
products are white flour, de-germed
cornmeal, white bread, and white rice.

5. Refined Grains
Most refined grains are enriched. This means
certain B vitamins (thiamin, riboflavin, niacin,
folic acid) and iron are added back after
processing. Fiber is not added back to enriched
grains.
This is important because fiber makes us feel
full at the same time as moving the food
through our digestive systems, which keeps us
healthy and feel less sluggish.
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6. How much grains
should you eat?
The amount of grains you need to eat
depends on your age, sex, and level of
physical activity. Most Americans
consume enough grains, but few are
whole grains. At least half of all the
grains eaten should be whole grains.

7. How much grains should
you eat?
• Children 4-8 years old should eat 5
ounces of grains per day
• Girls 9-13 years old should eat 5 ounces
of grains per day
• Boys 9-13 years old should eat 6 ounces
of grains per day

8. What counts as an ounce
of 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.
Source:choosemyplate.gov