Final answer:
CFG recommends a quarter of your plate to be filled with grains, half of which should be whole grains. Variety in flatbreads serving sizes such as 50g for a piece of pita or naan, 100g for two pieces of tortilla, 25g for a slice of ciabatta, and 50g for two pieces of chapati are some examples of how grains can be represented in your diet.
Step-by-step explanation:
Grain Servings and Flatbread Examples
The Canada Food Guide (CFG) suggests that grains should make up a quarter of your plate, with a focus on whole grains as they are a significant source of complex carbohydrates. Each serving of grain can be represented by various types of food, including flatbreads. The portion size and weight of flatbreads can vary, and here are some standardized examples:
- a) 1 piece, 50g - Pita and naan are good examples of flatbreads that typically come in this serving size.
- b) 2 pieces, 100g - Tortilla and lavash are larger or thinner flatbreads that might come in this larger serving size.
- c) 1 piece, 25g - Ciabatta and focaccia are denser and might be served in smaller pieces due to their heaviness or richer ingredients.
- d) 2 pieces, 50g - Chapati and matzo are typically lighter and can be offered in this serving size.
Remember that half of your daily grain intake should be whole grains, such as 100% whole wheat versions of these flatbreads, to ensure you receive the full benefit of their nutritional content. Foods like brown rice and whole grain oats are also part of this group and can help you meet your daily requirements.