Nutrient-Rich Choices from the Grain Group

USDA's MyPyramid is your personal guide to healthy eating and physical activity. MyPyramid's orange band represents the Grain Group.

The Grain Group includes any food made from wheat, rice, oats, cornmeal, barley or another cereal grain. Bread, pasta, oatmeal, breakfast cereals, tortillas and grits are examples of grain products. Grains are divided into two subgroups: whole grains such as whole wheat bread, oatmeal and brown rice, and nutrient-enriched refined grains such as white bread and white rice.

Foods in the Grain Group provide important nutrients such as B vitamins, minerals and fiber. Whole grains may help reduce the risk for heart disease and some cancers as well as help with weight management.

Enriched refined grains are fortified with the B vitamin folic acid, to help prevent neural tube defects during pregnancy and possibly heart attacks and strokes. They contain twice as much folic acid as whole grains.

These small steps can help you make nutrient-rich choices from MyPyramid's "orange group."

Make Half Your Grains Whole

Eat at least 3 ounces of whole grain cereals, breads, crackers, rice or pasta every day. To get whole grains, choose foods that name one of the following whole grain ingredients first on the label ingredient list:

• brown rice
• bulgur
• whole grain barley
• graham flour
• oatmeal
• whole grain corn
• whole oats
• whole rye
• whole wheat
• wild rice

Make it Easy

Adding whole grain foods to your eating plan is easy with quick ideas like these:

• Include a whole grain cereal in your breakfast or snack.
• Make sandwiches with whole wheat or whole rye bread.
• Use whole wheat pasta in your favorite recipes. It comes in a variety of shapes.
• Snack on whole grain crackers or "light" microwave popcorn.

Make Smart Calorie Choices

Get the most nutrition for the fewest calories from foods in the Grain Group:

• Opt for breads made with little or no fat such as sandwich breads, pita bread, English muffins, small bagels and bread sticks.
• Combine unsweetened whole grain/high-fiber cereals with your favorite regular enriched cereal.
• Prepare pasta salad with enriched pasta, lots of veggies and low-fat dressing.
• Use the Nutrition Facts label to compare the calories and fiber in such grain foods as breads, bagels, crackers, muffins and cereals.

Visit MyPyramid.gov to learn more about the Grain Group and find your personal pyramid based on your calorie needs.