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Foods made
from grains (wheat, rice, and oats) help form the foundation of
a nutritious diet. They provide vitamins, minerals, carbohydrates
(starch and dietary fiber), and other substances that are important
for good health. Grain products are low in fat, unless fat is
added in processing, in preparation, or at the table. Whole grains
differ from refined grains in the amount of fiber and nutrients
they provide, and different whole grain foods differ in nutrient
content, so choose a variety of whole and enriched grains. Eating
plenty of whole grains, such as whole wheat bread or oatmeal (see
box 11), as part of the healthful eating patterns described by
these guidelines, may help protect you against many chronic diseases.
Aim for at least 6 servings of grain products per day�more if
you are an older child or teenager, an adult man, or an active
woman (see box 7)�and include several servings of whole grain
foods. See box 8 for serving sizes.
Vitamins,
minerals, fiber, and other protective substances in whole grain
foods contribute to the health benefits of whole grains. Refined
grains are low in fiber and in the protective substances that
accompany fiber. Eating plenty of fiber-containing foods, such
as whole grains (and also many fruits and vegetables) promotes
proper bowel function. The high fiber content of many whole grains
may also help you to feel full with fewer calories. Fiber is best
obtained from foods like whole grains, fruits, and vegetables
rather than from fiber supplements for several reasons: there
are many types of fiber, the composition of fiber is poorly understood,
and other protective substances accompany fiber in foods. Use
the Nutrition Facts Label to help choose grains that are rich
in fiber and low in saturated fat and sodium.
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