Make at least ½ whole grain
• Includes: whole grains such as amaranth, barley, brown rice, buckwheat, bulgur(cracked wheat), cornmeal, millet, oatmeal, popcorn, quinoa, rye, sorghum,triticale, whole wheat, wild rice; and whole grain bread, cereal, tortilla, and pastaproducts. Refined grains may include products such as breads, crackers,cereals, flour tortillas, noodles, processed grains, bakery goods.
• Servings in General: A 1-ounce MyPlate serving equivalent of grain, could be 1slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, pasta, or cereal (approximately 80 Calories).
• Health Benefits: Grains reduce heart disease, high blood pressure, cancer,type 2 diabetes, neural tube defects during fetal development, and both constipation and obesity (useful in weight management) when eaten as whole grains.
• Nutrients: Grains provide many nutrients, including several B vitamins (thiamin,riboflavin, niacin, and folate), minerals (iron, magnesium, and selenium),carbohydrate, fiber (as whole grains), and protein.