A few examples of foods found in the grains food group include pasta, breads, cereals, oats, rice, popcorn, and tortillas. Grains are classified into one of two main types: refined grains and whole grains. More commonly called white and wheat. Let’s take a closer look at these two subtypes of grains.
Refined grains or “white”:
The bran and germ have been removed. “White” grains have less healthful properties. This is due to many nutrients being removed such as iron, B vitamins, and fiber when the bran and germ are removed.
Whole grains or “wheat":
Contains all parts of the grain kernel (bran, germ, and endosperm). Decades of studies show foods made with whole grains can help reduce your risk for heart disease, support healthy digestion, aid in blood sugar control, and may help with weight management. Grains also contain several B vitamins, which support many bodily functions such as promoting healthy skin/hair/nails, maintaining steady energy levels, and aiding in hormone regulation.
The 2020-2025 Dietary Guidelines for Americans recommend these daily amounts based on your current physical activity level (see below for definitions), age, and gender. Ideally, ½ of this amount should come from whole grain sources.
Physical activity level is defined as follows:
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Sedentary: completing only activities as part of independent living.
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Moderate: walking 1.5 to 3 miles daily at a 3 to 4 mph pace, in addition to independent living activities.
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Active: walking at least 3 miles per day at a 3 to 4 mph pace, in addition to independent living activities.
Women (adults 31 years and older)
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Sedentary: 5 to 6 ounces
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Moderate: 5 to 6 ounces
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Active: 6 ounces
Men (adults 31 years and older)
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Sedentary: 6 to 7 ounces
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Moderate: 7 to 8 ounces
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Active: 8 to 9 ounces