Grain Group foods are excellent sources of complex carbohydrates and add fiber to our diets. Enriched grains also provide iron and the B vitamins, niacin, thiamin and riboflavin.

• Complex carbohydrates are an important source of energy. B vitamins help our bodies release and use the energy in carbohydrates. B vitamins also help to keep our blood, skin and nervous systems healthy.
• Iron, which is an important part of red blood cells, carries oxygen to all parts of the body.
• Whole-grain products provide more fiber than highly-processed grain products. Fiber helps promote regular digestion and may reduce the risk for certain cancers.

Foods from wheat, corn, oats, buckwheat, barley, rice and rye in the Grain Group include:

• Breads - all types, white, wheat, and rye, buns, rolls, muffins and bagels
• Cereals - hot and cold
• Rice - all types
• Pasta - all types including spaghetti, macaroni and noodles
• Tortillas, crackers, pancakes and other foods made from flour and grains

Cookies, donuts, cakes are in the "Others" category. Added sugar and fat increases the calorie content so it is proportionately higher than the nutrients these foods provide.

Grain Group Recommended Daily Servings