Grains
REAL LIFE, GOOD FOOD
People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. The USDA recommends that half the day’s grain choices be whole grain.
Whole grains have not been milled and contain the entire grain kernel; milling gives a finer texture but removes the fiber, iron and B vitamins. Examples of whole grains include whole-wheat flour, oatmeal, whole cornmeal and brown rice.
Rice
Corn
Wheet
Jawari
Bajra
Oats
Eating grains, especially whole grains, provides health benefits.
Essential Nutrients in Grains
Fiber: Whole grains contain fiber that may reduce the risk of coronary heart disease and constipation when included in a healthy eating pattern.
High-fiber foods also give a feeling of fullness, which may help with weight maintenance.
Minerals: Iron is used to carry oxygen in the blood. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium is important for a healthy immune system.
B vitamins: The B vitamins help the body release energy from protein, fats and carbohydrates.
Phytochemicals: These nutrients naturally occur in plants and are being studied for their ability to protect against disease.
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