2.  Grains Grains are divided into 2 subgroups  Any food made from:  Wheat  Rice  Oats  Cornmeal  Barley  Etc.  Examples of grains:  Bread  Pasta  Oatmeal  Breakfast cereals  Tortillas  Grits

3.  Whole Grains  Whole grains contain the entire grain kernel  the bran  Germ  Endosperm.  Examples of whole grains :  whole-wheat flour  Bulgur (cracked wheat)  Oatmeal  Whole cornmeal  Brown rice

4.  Refined Grains  Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.  Some examples of refined grains:  White flour  De-germed cornmeal  White bread  White rice

6.  Whole Grain Nutrition Facts vs. Refined grains nutrition facts

7.  Recommended: 6-8 oz  At least half should be WHOLE grain 1 oz is equivalent to:  Cereal: baseball  Rice/Pasta: light bulb  Bread/Roll: index card or bar of soap  Bagel: hockey puck Daily Recommended Amount

8.   Recommended: 6-8 oz  At least half should be whole grain  1 oz is equivalent to:  Cereal: baseball  Rice/Pasta: light bulb  Bread/Roll: index card or bar of soap  Bagel: hockey puck Grains- How Much to Eat?

10.   Choosemyplate.gov Reference