Page 41 - How to Be a Conscious Eater - Making Food Choices That Are Good for You

SERVINGS OF WHOLE GRAINS
Here are a few examples and portion sizes. Aim for three
servings a day.

P O
U
F OA
E
TM
C

C
E O
F
1 S
1 SLICE OF 11 / /2 CUP OF OATMEAL L 11 / /2 CUP OF COOKED
I
L
F C
E
P O
O
O
K
C
A
U
D
2
2
R
C
B
W
RO
B
N R
I
E
AD
N
L
E
O
WHOLE-GRAIN BREAD BROWN RICE E
WH
R
A
I
-
G
inadequate intake can lead to constipation and other not-fun
issues in the lavatory. The endosperm is mainly just starch.
Whole grains include both intact grains (such as wheat berries)
and grains ground into flour (such as whole-wheat bread).
Intact grains: Not only do they retain all three parts, but the
grain kernels themselves are sold intact. This means no pro-
cessing except to clean the kernels and make them edible—no
steaming, milling, or pulverizing.
Refined grains: The bran and germ have been removed from
refined grains. This gives flour a longer shelf life and finer tex-
ture, but the fiber and most of the nutrients get removed in the
process. Common examples of refined grains are white rice,
white flour, and the many products made from white flour—
from white bread and bagels to cookies and cakes.
Enriched grains: They sound promising, but they’re a far cry from
whole grains. It seems ludicrous, but this is really what hap-
pens: Manufacturers first strip out the healthiest assets of the
grain—the germ and the bran—to improve shelf life or get that
fine texture. Then they add back in some of the nutrients that
were originally in those components. They slap a label on the
30 how to be a Conscious Eater