Quick Check Food Facts. B.E.S. Editorial Staff

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Grains

      Why Eat 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). Eating whole grains as part of a healthy diet may reduce the risk of heart disease and help with weight management. Additionally, consuming foods containing fiber, such as whole grains, may reduce constipation and diverticulitis. B vitamins play a role in metabolism and are essential for a healthy nervous system. Folate (folic acid), a B vitamin, is important before and during pregnancy because it helps prevent birth defects.

      Daily Goal

      6 one-ounce servings for an adult on a 2000-calorie diet

      48 grams of whole grains

      One-ounce equivalents:

      1 slice bread

      1 cup dry cereal

      ½ cup cooked rice or pasta

      1 six-inch tortilla

      Shopping Tips

      • Make at least half your grains whole grains.

      • Look for a whole grain as the first ingredient—whole wheat, brown rice, oatmeal, bulgur, or whole corn meal are examples of whole grains.

      • Substitute whole wheat flour for up to half of regular flour in baking.

      Shopping List Essentials

      Whole wheat bread

      Brown rice

      Whole wheat flour

      Whole wheat pasta

      Whole grain cereal

      Oatmeal

      Popcorn

      Red Flags

      “Wheat flour” or “corn starch” are not whole grains. If a product claims “whole grain” or sounds like it is made with whole grains, look for the amount of whole grains on the label or the Whole Grain Stamp found on many but not all whole grain foods.