Grains

Whole:

Whole wheat flour

cracked wheat

oat meal

Whole cornmeal

Brown rice

 

Refined:

White flour

Degermed cornmeal

White bread

White rice

 

Whole grains contain entire grain kernel; bran, germ and endosperm but refined grains have been milled ant the bran and germ are removed to give the grain a finer texture. When they mill the grains the dietary fiber, iron, and many vitamins B are removed.

 

2. 1 piece of bread, 1 cup of ready to eat cereal, ½ cup cooked rice, pasta or cook cereal would count as an ounce in grains.

Health benefits;

Reduces risk of coronary heart disease, may reduce constipation, help weight management, and could prevent neural tube defects during fatal development. Enriched means certain B vitamins (Examples; thiamin, riboflavin, niacin, and folic acid) and iron is an added back after processing. Fiber isn’t added back.

 

3. Vegetables may be raw, cooked, fresh, frozen, canned or dried and may be whole, cut, and/or sliced. The five main categories are: dark green veggies, starchy veggies, orange veggies, other veggies and dry beans and peas.

 

4. In fruit 1 cup depending on what type of fruit you’re eating such as strawberries is a serving.

5. The foods that are included in the milk group are: flavored milks, cheddar cheese, soft cheeses such as ricotta or cottage cheese. Also milk based deserts such as puddings made with milk, ice milk, frozen yogurt, and ice cream.

6. The foods in the meat group are: Beef, lamb, ham, pork, liver. Poultry such as: chicken, duck, goose, duck eggs, dry beans and peas. Fish such as: salmon. Also nuts and seeds. Its important to pick low-fat choices in the meat and bean group because if you pick foods from this group that are high in saturated fats or cholesterol because if you don’t you could have an increased change in getting coronary heart disease, it can also raise cholesterol levels.

7. Oils are fats that are liquid at room temperature. Some common oils are: canola oil, corn oil, and olive oil. They are used mainly for flavoring. Foods that are mainly oil are: mayo, and some salad dressings.

8. Calories that are discretionary are the “extra” calories or the calories you don’t NEED. Some foods are: solid fats, added sugar, and candy bar.