All About the Grain Group

Grains are one of the 5 food gouts found on MyPlate. They are an important part of a healthy diet and are our body's preferred source of fuel. We need grains to give us energy and support a thriving body. Let's take a deeper look into the grains group today!

Grains- What Are they?

Grains are common foods that we typically include in most of our meals. Examples include cereals, breads, pastas, rice, popcorn, and products made with flour. Grains are broken into two groups- refined grains and whole grains. 

Refined Grains

These grains have been through a process called milling. This process removes the bran and the germ of the grain. This gives the grain a white color and smooth texture. Examples of refined grains include white flour, white bread, some breakfast cereals, and white rice. 

Whole Grains

Whole grains have not been through the milling process and still have the bran and germ intact. The bran and germ provide a lot of nutrients that make our whole grains so nutritious including fiber and B-Vitamins. Brown rice, 100% whole-wheat bread, whole-wheat flour, and rolled oats are examples of whole grains. 

Increasing Whole Grains

MyPlate recommends that we try and make half of our grains "whole grains"! Here are some tips for including more whole grains in your day. 

Breakfast:

• Cook rolled oats and top with fresh fruit
• Swap white bread for 100% whole-wheat bread and top with peanut butter and banana slices
• Make breakfast burritos using whole-wheat tortillas
• Substitute whole-wheat flour for all-purpose flour in pancakes and waffles
• Search the shelves for breakfast cereals made with whole-grains. 

Lunch and Dinner:

• Make a sandwich using 100% whole-wheat bread
• Use whole-wheat pasta to make spaghetti or macaroni and cheese
• Top brown rice with black beans, salsa, and cheese for a quick burrito bowl
• Pack a stir fry with leftover veggies, chicken, and quinoa
• Serve salads with homemade whole-wheat croutons
• Make enchiladas with whole-wheat tortillas
• Include brown rice or whole grain noodles in casseroles and soups

Snacks:

• Snack on air-popped popcorn. Add just a dash of salt to keep it healthy!
• Make a whole-grain trail mix with cereal, popcorn, nuts, and dried fruit
• Make a yogurt parfait with homemade granola and fresh fruit
• Try your hand at homemade granola bars that are made with just a little or no sugar added

The recipe below is a Fruit and Quinoa Salad. It is light, refreshing way to incorporate whole grains in to your meal. Serve this salad alongside a steaming bowl of soup for a filling and nutritious meal. Enjoy!