Grains are Great

MyPlate can really simplify balanced eating. Rather than focusing on specific foods or amounts, MyPlate reminds us to include a variety of foods from each of the five food groups on our plate at each meal, allowing for flexibility to customize healthy eating for preferences, food cost, availability, and cultural traditions. An easy way to add variety is to focus on adding nutritious options one food group at a time. This month we are featuring the grains food group! 

Grains contain important nutrients that help our bodies function their best! Foods in the grains group are rich in carbohydrates. Along with protein, which we learned about last month, carbohydrates give our brain and muscles lots of energy, also known as calories. Grain foods contain fiber, which keeps us full and aids digestion, B vitamins, and trace minerals, such as iron and magnesium. The amount of grain foods needed in a balanced diet is unique to everyone, but a good guide is to fill a quarter of your plate with grains. While most Americans consume enough grain foods, few people eat enough whole grains.

Grain foods come in two varieties: whole and refined. Whole grains contain the entire grain kernel and are higher in fiber, protein, vitamins, and minerals. Examples of whole grains include whole wheat, brown rice, and oatmeal. Refined grains have some of the kernel removed to give the finished product a lighter, finer texture. But refined grains also have far fewer beneficial nutrients. White flour, white rice, and white bread are all types of refined grains. Although these items still provide us with nutritious food, try to make at least half your grain foods whole grains!