Pasta, rice, and grains are staples that are healthy, budget-friendly, and delicious. They come in whole or refined varieties, with whole grains providing more fiber, vitamins, and minerals. Refined grains have some nutrients added back but not fiber. The document recommends eating 5-10 servings of grains per day, mainly whole grains, as they reduce disease risk and provide nutrients like fiber, vitamins, and minerals.

1. Pasta, Rice, Grains
Pasta, rice, and grains
are staples in most
people’s kitchens
because they are
healthy, budget-
friendly, and delicious.
Pasta, rice, and grains
are divided into two
categories: whole and
refined. Whole grains
contain the entire grain
kernel. Examples
include oatmeal, whole-
wheat flour, and brown rice. Refined grains are grains that have been milled so that
the bran and germ are removed, such as white flour, white bread, and white rice.
Refined grains have a finer texture and longer shelf life than whole pasta, rice, and
grains, but they also have less fiber, vitamins, and minerals. Refined pasta, rice,
and grains are often enriched in order to add back some of the nutrients that are
lost during the milling process. Fiber,
however, is not added back.
There are many types of grains on the
market, so you might feel as if there’s
not enough time to try them all, but
branching out and trying different kinds
of pasta, rice, and grains is an easy way
to improve your diet and overall health.
Unusual grains that you may want to
experiment with include quinoa, millet,
amaranth, and bulgur.

2. Why Are Pasta, Rice, and Grains So Important?
Pasta, rice, and grains provide a number of health benefits. Not only do they reduce
the risk of several chronic diseases, they also provide plenty of nutrients that are
vital to your health. Eating whole grains helps with weight management, reduces
constipation, and reduces the risk of coronary heart disease, among other benefits.
Whole pasta, rice, and grains are rich in a number of important nutrients, including
dietary fiber, B vitamins, and minerals, such as iron and magnesium. An added
benefit of eating whole pasta, rice, and grains is that it provides a feeling of
fullness with fewer calories. Whole grain products that contain foliate are
particularly beneficial to women in their childbearing years because they reduce
the risk of neural tube defects during the early stages of fetal development.
How Much Pasta, Rice, and Grains Should I Eat?
Consider a variety of factors, such as your age, sex, and level of physical activity
when determining how much pasta, rice, and grains you should be eating on a daily
basis. In North America, the majority of people consume enough grains, but not
enough whole grains. Most adults need anywhere from five to ten servings of
pasta, rice, and grains per day. One serving is equal to a
slice of bread, a cup of cooked rice or pasta, or a cup
of dry cereal that’s ready to eat.
Keep your pantry stocked with a variety of whole
pasta, rice, and grain products. These staples are
always nice to have on hand because they allow you
to prepare meals quickly and they’re versatile. To
incorporate whole grain products into your diet,
substitute a whole grain product for a refined product.
For example, rather than eating white pasta or white
rice, try using brown rice or whole wheat pasta instead.
Add whole grains like barley, quinoa, or bulgur wheat to mixed dishes, such as
stir-fry, casseroles, and soups, to make the dishes more nutritious.