Grains

Grains are an essential part of a healthy diet and are classified as one of the major food groups. They are an important source of carbohydrates, fiber, and various nutrients that are vital for our overall health.

Types of Grains

There are two main types of grains: whole grains and refined grains.

Whole Grains:

• Whole grains contain the entire grain kernel, including the bran, germ, and endosperm.
• Examples of whole grains include whole wheat, oats, brown rice, quinoa, and barley.

Refined Grains:

• Refined grains have been processed to remove the bran and germ, leaving only the endosperm.
• Examples of refined grains include white flour, white rice, and products made from these ingredients.

Benefits of Grains

Consuming grains provides several health benefits, including:

• Supplying energy: Grains are a primary source of carbohydrates, which are the body's main energy source.
• Providing fiber: Whole grains are rich in dietary fiber, which aids in digestion and helps maintain a healthy digestive system.
• Supplying essential nutrients: Grains contain important nutrients such as B vitamins, iron, magnesium, and selenium.

Recommended Servings

According to dietary guidelines, it is recommended that at least half of the grains consumed should be whole grains. The daily recommended servings of grains vary based on age, gender, and level of physical activity.

General Guidelines:

• Children and adults should aim for 5-8 servings of grains per day.
• At least half of the grains should be whole grains, such as whole wheat bread, oatmeal, or brown rice.

Quiz

Test your knowledge about grains:

1. What are the two main types of grains?
2. Why are whole grains preferred over refined grains?
3. How do grains contribute to a healthy diet?
4. What are some examples of whole grains?