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Feature Articles: Eating Well Dietary
Guidelines for Americans
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Whole grains are an important part of a healthy diet. They
are a good source of fiber, vitamins and minerals. Low intake of
whole grains makes it difficult, if not impossible, to meet the
recommended fiber intake of 14 grams per 1,000 calories. A diet
rich in whole grains can also reduce the risk of diseases and
help maintain weight.
The Dietary Guidelines give specific recommendations
of how many whole grain servings you should eat each day, and
how to identify whole grains.
What makes a grain product “whole grain”?
A whole grain product includes all three parts of the original grain: bran, germ and endosperm. Together, these three parts provide fiber, vitamins and minerals.
In refined grain products, most of the bran and germ sections are removed, eliminating most of the fiber and nutrients. Refined grains often have vitamins and minerals added back into the product, called enriched grains. Although the grains have been enriched, they do not provide as much fiber or match the vitamin and mineral content of the whole grain.
To determine if a product is whole grain, refer to the
product's ingredient label. Look for "whole" or "whole grain"
before the name of the grain ingredient (such as wheat, rye or
oats). For a product to be considered whole grain, the whole
grain ingredient should be the first ingredient listed.
The Dietary Guidelines recommend consuming at least 3
servings of whole grains per day, with the remaining grain
servings coming from enriched grains or whole grain products. In
general, choose whole grains for at least half your grain and
bread servings each day. For example, if you eat 8 servings of
grains and breads per day, at least 4 servings should be whole
grains. One grain or bread serving (a 1-ounce equivalent) is
equal to 1 slice of bread, 1 cup dry cereal, or ½ cup cooked
rice, pasta, or cereal.
To help increase your variety of whole grains, choose foods
such as:
- Whole wheat
- Whole oats or oatmeal
- Whole rye
- Whole grain corn
- Popcorn
- Buckwheat
- Whole grain barley
- Brown rice
- Wild rice
- Triticale
- Millet
- Quinoa
- Bulgur (cracked wheat)
- Sorghum
(Source: Agriculture Research Service
Database for CSFII 1994-1996.)
Tips for including whole grains in your diet
- Try whole grain cereals for breakfast. Be sure to check the ingredient list for a whole grain to be listed first.
- Eat 100 percent whole wheat bread.
- Use a whole grain variety when cooking with pasta, rice or other grains.
- Snack on whole grain foods, such as popcorn or whole grain cereal.
- Substitute whole grain flours for all or part of white
flour when cooking or baking.
Though whole grains are important, the Dietary Guidelines
emphasize that they are only part of a healthy diet and
lifestyle. Variety, balance and moderation are important aspects
of a healthy eating plan. The Dietary Guidelines
emphasize consuming foods from all food groups while choosing
foods low in saturated fat, trans fat, cholesterol, salt and
added sugars. Physical activity is also an important part of a
healthy lifestyle.
Adapted from Dietary Guidelines for Americans, 2005, U.S. Department of Health and Human Services and U.S. Department of Agriculture, January 2005.
Last update: Monday, August 07, 2006
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