Notes

Grains: the grains food group includes two sub-groups: whole grains and refined grains. Whole grains refers to grains that contain the entire grain kernel (bran, germ, endosperm), as discussed in the previous chapter. This includes foods such as whole wheat flower, brown rice, bulgur, whole wheat pasta, and oatmeal.

Refined grains have been processed to remove the bran and germ, often to provide a smoother texture (whole grains are often chunkier or may have a nutty flavor) and a longer shelf life; the downside is that this process also removes important nutrients such as fiber, iron, and B vitamins. Common refined grains include corn tortillas, spaghetti, white flour, white bread, and white rice.


Some refined grains are advertised as enriched; this means that iron and vitamins have been added back into these foods in the manufacturing process. Although whole grains still provide more nutrients, enriched refined grains are generally a healthier choice over regular refined grains. The following chart shows the amounts of grains recommended daily for individuals according to gender and age; in addition, it is recommended that at least half of these servings consist of whole grains.

It is important to note that according to these recommendations, 1 ounce equivalent is equal to:
1 slice of bread,

1 cup of ready-to-eat (boxed cereals such as Cheerios or Frosted Flakes) cereal,

1/2 cup of cooked cereal (such as oatmeal or cream of wheat),

1/2 cup cooked pasta,

or 1/2 cup cooked rice.It is important to note that according to these recommendations, 1 ounce equivalent is equal to:
1 slice of bread,

1 cup of ready-to-eat (boxed cereals such as Cheerios or Frosted Flakes) cereal,

1/2 cup of cooked cereal (such as oatmeal or cream of wheat),

1/2 cup cooked pasta,

or 1/2 cup cooked rice.