The USDA Food Guide Pyramid is made up of 6 groups.  The Grains Group includes all foods made from wheat, rice, oats, cornmeal, barley, such as bread, pasta, oatmeal, breakfast cereals, tortillas, and grits. At least half of all grains consumed should be whole grains.

Grains are divided into 2 subgroups, whole grains and refined grains:

• Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include: whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, brown rice.
• Refined grains have been milled, a process that removes the bran and germ. This gives grains a finer texture and improves their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are: white flour, degermed cornmeal, white bread, and white rice. Most refined grains are enriched, which means certain B vitamins and iron are added back after processing. However, fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name.

How Milton’s can help you eat more Whole Grains:

• To eat more whole grains, substitute a whole-grain product for a refined product – such as eating Milton’s Whole Grain bread instead of white bread. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.
• Visit our recipe section to find delicious and nutritious whole grain recipes that the whole family will enjoy.
• Use the Nutrition Facts label and choose products with a higher % Daily Value for fiber – this is a good clue to the amount of whole grain in the product.
• Teach children to read the ingredient list on food packages and choose those with whole grains at the top of the list.

Why is it important to eat grains, especially whole grains?

Eating grains, especially whole grains, provides health benefits and provide many nutrients that are vital for the health and maintenance of our bodies.  People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.

These nutrients include:

• Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories.
• B vitamins (thiamin, riboflavin, niacin, and folate) play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system.
• Folate (folic acid), another B vitamin, helps the body form red blood cells and may help prevent birth defects.
• Minerals: Iron is used to carry oxygen in the blood. Magnesium is a mineral used in building bones and releasing energy from muscles.  Selenium protects cells from oxidation and supports a healthy immune system.

For more information about grains and other foods to help maintain a balanced diet, please visit www.mypyramid.gov.