It is exercise alone that supports the spirits, and keeps the mind in vigor.
Grains
Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).Consuming foods rich in fiber, such as whole grains reduces the risk of coronary heart disease, may reduce constipation.
Types of Grains
Grains are divided into 2 subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel - the bran, germ, and endosperm. Refined grains have been milled, a process that removes the bran and germ. Milling removes dietary fiber, iron, and many B vitamins. 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.
Grain Products
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. Half of the grain products that you consume should be whole grain.
| Whole Grain Products | Refined Grain Products |
| whole-wheat flour bulgur (cracked wheat) oatmeal whole cornmeal |
white flour degermed cornmeal white bread white rice |
Minimum Recommended Daily Amounts |
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The amount of grains you need to eat depends on your age, sex, and level of physical activity. These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. |
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| Children | 2 to 3 4 to 8 |
3 ounces 4 to 5 ounces |
| Girls | 9 to 13 14 to 18 |
5 ounces 6 ounces |
| Boys | 9 to 13 14 to 18 |
6 ounces 7 ounces |
| Women | 19 to 50 51 and above |
6 ounces 5 ounces |
| Men | 19 to 30 31 to 50 51 and above |
8 ounces 7 ounces 6 ounces |
What is 1 Ounce of Grain?
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.
