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The Rubbermaid® balance
Orange Grains Container
Source –
U.S. Department of
Agriculture.
1
Note:
Recommended portions are based on average recommended portions of fruits, grains, vegetables and protein for adults ages 19–51. Actual calories and nutritional content will
depend on the specific foods selected and your specific nutritional needs.
This group is divided into two subgroups,
Whole grains include whole wheat flour, bulgur (cracked wheat), oatmeal, whole
cornmeal and brown rice. Refined grains have been milled, which removes the bran
GRAINS
and germ, to give the grain a finer texture and improve their shelf life. But the process
also removes dietary fiber, iron and many B vitamins. Examples of refined grain products are white
flour, de-germed cornmeal, white bread and white rice. Choose whole grains at least half the time,
making sure to read the ingredients list.
When properly chosen, grains give you energy, fiber and minerals. Research has shown that grains
may also help with weight management and reduce the risk of type 2 diabetes and heart disease.
Portion Size –
You'll need
of ready-to-eat cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked cereal are considered 1
ounce-equivalents. Fill the orange grains container with brown rice stuffing, whole wheat mac and
cheese or a whole grain pilaf with a mix of barley, wild rice or brown rice.
Meal Kit
™
1
6 to 8 ounces of grains
Whole Grains
and
Refined Grains.
a day. In general, 1 slice of bread, 1 cup
1
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