Final answer:
Whole grains are recommended as at least half of your daily grain intake due to their higher fiber content and essential nutrients compared to refined grains. However, only about 10% of grains consumed are whole grains, as the majority are used to feed animals. The MyPlate approach advises including a variety of whole grains in your diet to maximize nutrient intake and manage calorie consumption.
Step-by-step explanation:
Whole Grains vs Refined Grains
The recommendation to make at least half your daily grain intake whole grains is based on the nutritional benefits they provide. Whole grains are better for you than refined grains because they contain more dietary fiber, essential vitamins, and minerals, which are largely lost during the refining process. A balanced diet includes whole grains such as whole wheat bread, brown rice, and whole grain oats, which can contribute to better health and prevent diseases.
Despite the benefits of whole grains, many people consume a diet where only about 10% of grain intake is in the form of whole grains. This is partly because the majority of cereal grains produced are used to feed animals rather than being consumed directly by humans. This results in less than 20% of the food energy in grains reaching humans when these grains are consumed indirectly through animal products like meat and dairy.
It's crucial to read food labels carefully to ensure that foods are made with whole grains. The healthiest foods are those that are high in nutrients, including fiber and essential vitamins, while being low in added sugars and unhealthy fats. Consistently eating more energy than your body uses can lead to weight gain and associated health problems.
The MyPlate approach recommends that a healthy diet should include a variety of nutrient-rich foods, with grains—preferably whole grains—making up at least a quarter of your plate. This balance ensures that you get the most nutrients from your diet while maintaining a healthy calorie intake.
- Good sources of whole grains include:
- Whole grain oats