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Food Groups - Grains

Food Groups Continued...

This last page in the article covers the grains group as well as oils.

Oils are not part of the MyPlate group of foods but is worth mentioning.

Grains are the items made from wheat, rice, oats, cornmeal, barley and other grains.

These include breads, cereals and pastas just to name a few.

There are two groups within the grains area. These are Whole Grains and Refined Grains.

The whole grains are basically the unprocess grains while refined grains are processed.

For the MyPlate groups, the grains should make up slightly more than 1/4 of your plate. You should aim for the whole grains versus processed grains when building your meals.

The other area discussed on this page is the oils. While you can get most of the recommended amounts of oils from foods you eat, you will also find oils in certain items.

Oils are also often used in the cooking process.


Grains


Grains are foods that are made from wheat, rice, oats, cornmeal, barley and other grains.

Items like breads, pasta, cereals, tortillas and grits would be in the grain food group.

There are 2 different subgroups for the grains. The first is Whole Grains and the other is Refined Grains.

The whole grains subgroup would include items made from whole grains such as whole wheat flour, cracked wheat, oatmeal, whole cornmeal and brown rice. These are unprocessed grains.

The refined grains subgroup include items made from refined (or processed) grains. These would include items made from white flour, de-germed cornmeal and white rice.

cerealYou want to try and get most of your grains from the Whole Grain subgroup.

Because items that are closer to nature (less processing) give you more nutrition for the calories you are consuming.

Below are the recommended serving sizes for the grains food groups.

Group

Age

Serving

Children 2 - 3 Years Old 1 1/2 oz equivalents
Children 4 - 8 Years Old 2 1/2 oz equivalents
Girls 9 - 13 Years Old 3 oz equivalents
Girls 14 - 18 Years Old 3 oz equivalents
Boys 9 - 13 Years Old 3 oz equivalents
Boys 14 - 18 Years Old 4 oz equivalents
Women 19 - 30 Years Old 3 oz equivalents
Women 31 - 50 Years Old 3 oz equivalents
Women 51 + Years Old 3 oz equivalents
Men 19 - 30 Years Old 4 oz equivalents
Men 31 - 50 Years Old 3 1/2 oz equivalents
Men 51 + Years Old 3 oz equivalents

Oils


Oils are not part of the food groups but worth mentioning when talking about recommended servings and nutrition.

Oils are fats that are liquid at room temperature such as vegetable oils used for cooking.

Some common oils include;

Canola Oil
Corn Oil
Olive Oil
Soybean Oil
Sunflower Oil.

Many food items provide you with the needed nutrition from oils like nuts, olives, some fishes and avocados. Other food items such as mayonnaise, certain salad dressings and soft margarine are primarily oils.

While you may get most of the recommended amount from the foods you eat, you can also ensure you get the proper amount of oils by switching to oils instead of solid fats like butter or stick margarine.

Here are the recommended servings for oils.

Group

Age

Serving

Children 2 - 3 Years Old 3 Teaspoons
Children 4 - 8 Years Old 4 Teaspoons
Girls 9 - 13 Years Old 5 Teaspoons
Girls 14 - 18 Years Old 5 Teaspoons
Boys 9 - 13 Years Old 5 Teaspoons
Boys 14 - 18 Years Old 6 Teaspoons
Women 19 - 30 Years Old 6 Teaspoons
Women 31 - 50 Years Old 5 Teaspoons
Women 51 + Years Old 5 Teaspoons
Men 19 - 30 Years Old 7 Teaspoons
Men 31 - 50 Years Old 6 Teaspoons
Men 51 + Years Old 6 Teaspoons





Here's more on the recommended portion sizes based on the food pyramid food groups.


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