Why Grains Are Good

Grains are found foods like bread, rice, pasta, oatmeal, cereal, and tortillas. Most of the foods we eat are refined grains, such as white bread, white rice, pasta, and pretzels. Most of the nutrients in refined grains have been removed during processing.

White flour, which is the base of many of our foods, is made by refining whole grains. White flour that has been enriched has some nutrients added to it, such as iron and some B vitamins (including folate). But other important nutrients are lost, such as vitamins E and B6, magnesium, copper, zinc, and plant-based chemicals.

A whole grain still has all of the nutrients found in the grain kernel. This includes the bran and germ. Whole grains also have more B vitamins, fiber, carbohydrates, minerals, and proteins. Whole grains are a healthier choice because they have nutrients that may help to lower the risk of many chronic diseases, such as heart disease, diabetes, and obesity. Soluble fiber, which is found in oats and barley, can also lower cholesterol levels.

How to Get Your Grains

It is easy to get plenty of servings of grains each day. Adults need about 5 to 8 servings per day, depending on age and activity level. The list below gives some examples of single servings of grains. Some are refined grains and others are whole grains. Look at some of your favorites and think about where you can switch to whole grains.

• 1 cup flaked cereal
• ½ cup of cooked oatmeal, grits, or cream-of-wheat cereal
• ¼ cup nugget or bud-type cereal
• 3 tablespoons wheat germ
• 1 pancake or waffle, 4 inch diameter
• ½ English muffin, hamburger roll, pita, or bagel (frozen kind; those from bagel shops can be up to 4 servings)
• 1 slice of bread or dinner roll
• 1 tortilla, 6 inch diameter
• ½ cup cooked rice, pasta, or barley
• ½ cup quinoa, bulgur, millet, or other whole grain
• ½ cup pretzels
• 5 whole wheat crackers