The Grains

By Micah Allen Hour 7

Nutrients

Grains contain many nutrients. These include iron, dietary fibers, and B vitamins such as thiamin, riboflavin, niacin, and folic acid. Iron helps create healthy blood cells. Fiber is good for your intestines, and makes them work better. riboflavin is good because it helps red blood cells, like iron, and gives your body energy it needs.


THE SUB GROUPS


The grains food group is split into 2 sub-groups, whole grains and refined grains. Whole grains are very healthy and use all the parts of a kernel. Refined grains have been milled, taking away the germ and bran, improving shelf-life and texture but taking many nutrients out of the kernel. Many refined grains are enriched with nutrients to make them more healthy.


AN OUNCE


Ounces are the normal serving of a grain. Some example of ounces are 1 mini-bagel, 1/2 an english muffin, and 1 pancake (or two small pancakes.)

Foods of the Grains

Foods in the Grain Group

The grains group contains many different types of food, listing them all would be almost impossible. Some popular ones however are Muffins (top left), Bread like baguettes (top middle) and waffles or pancakes (top right). The grains group also includes things like pasta.


Food Labels


It's important to always look at food labels for correct information on the food you are buying. Nutrition labels often can tell you if something is whole grain or not. Be sure the label has whole grain ingredients (for reference look at the table on this website, http://www.choosemyplate.gov/grains-tips).

Foods labelled "multi-grain", "stone ground", "100% wheat", "cracked wheat", "seven-grain", or "bran" are usually not whole grain. Color is not an indication of whole grain. Look for terms indicating added sugars on the ingredients list. Choose foods with a lower % DV for sodium.