Better Bodies In Training

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What is a Whole Grain?

Whole grains contain the entire grain kernel-- the bran, germ, and endosperm.

What are examples of whole grains?

1. whole-wheat flour
2. bulgur (cracked wheat)
3. oatmeal
4. whole cornmeal
5. brown rice
6. buckwheat

Other examples include: http://www.mypyramid.gov/pyramid/grains.html#

1. whole wheat cereal flakes
2. muesli
3. whole grain barley
4. whole grain cornmeal
5. whole rye
6. whole wheat bread
7. whole wheat crackers
8. whole wheat pasta
9. whole wheat sandwich buns and rolls
10. whole wheat tortillas
11. wild rice

Why Eat Whole Grains?

Whole grains offer many benefits such as:

1. Contains vitamins and minerals,
2. Has high levels of antioxidants and other healthy plant-based nutrients.
3. Contains protective antioxidants in amounts near or exceeding those in fruits and vegetables.
4. Provides some unique antioxidants not found in other foods.
5. Helps reduce the risk of heart disease, cancer and diabetes.
6. May lower triglycerides,
7. May improve insulin control,
8. May help in weight management,
9. Many help slow the build-up of arterial plaque

What is the RDA for Whole Grains?

½ of the RDA for all grains should be whole grains. So, if the RDA for grains is 6-11 ounces ( serving), then at least 3-5 ½ servings should come from whole grains. See our related posting on grains: Click here!

What is a serving of Grain?

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice can be considered as 1 ounce equivalent. Click the link for a detailed look at the list of serving size for a variety of foods: http://www.mypyramid.gov/pyramid/grains_counts_table.html

Do you eat whole grains in as part of your grain requirment? If so, share some examples? If not, what prevents you from getting the right amount of whole grains in your diet?

The USDA recommends that we consume grains on a daily basis. The RDA varies based on our total caloric intake. In considering how much grain to eat daily, it is neccessay to know what constituents as a serving. The list below shows what a serving of grain would be for numerous food types.

• 1 slice of bread

• 1/2 hamburger bun

• 1/2 English muffin a small roll, biscuit or muffin

• 5-6 small crackers

• 3-4 large crackers

• 1/2 cup of cooked cereal, rice or pasta

• 1 ounce of ready-to-eat cereal

• 1/2 Hamburger or 1/2 Hot Dog Bun

• 4-inch pita bread

• 1/4 cup cooked rolled oats

• 2 Tablespoons of uncooked grit

• 2 Tablespoons of Cream of Wheat

• 9 animal crackers

• 1 seven-inch flour or corn tortilla

• 1 four-inch pancake

• 2 corn taco shells

• 1/16 of two-layer cake

• 4 small cookies

• 1/2 medium donut

• 1/5 of a 10-inch angelfood cake

• 2 pretzel rods

• 2 cups popcorn

• 12 tortilla chips

(Source)

Do you have any other examples of what a serving of grain would be? If so, please share. Also read our related posting on To Whole Grain or Not To?