Grains

Grains are another food group that adds flavor, texture, and comfort to any meal. Whether they are whole grains or refined grains they provide key nutrients like vitamins, minerals, and fiber, to support healthy bodies and energize our busy lives. Grains are the edible seeds of some grassy plants – think of fields of wheat, rice, or corn! Grains can be harvested and transformed into whole or refined grains, and used in many of our favorite meals and snacks. Both whole and refined grains can be made into different foods we eat like bread, pasta, cereal and tortillas.

Whole grains contain the entire grain kernel, including the bran, germ, and endosperm. Examples include brown rice, quinoa, oats, and barley.

Refined grains have been milled, a process that removes the bran and germ, leaving only the endosperm. Refined grain products are enriched with vitamins and minerals, such as B vitamins and iron to help replace these nutrients lost during milling. Examples include white rice, white flour, and products made from white flour.

The general dietary recommendation is to try and make half of the grains we eat whole grains. 

Different Grains, Different Ways

Grains come in many forms and flavors and can be used in a variety of dishes. They can serve as a side or even the base of a meal that you can add other food groups to, such as comforting pastas or hearty salads with grains like the Rainbow Rice with Bean Salad. Grains can also be enjoyed as tasty snacks, like Popcorn or No Bake Oatmeal and Peanut Butter Snack Balls. Also, grains like flour, oats, and cornmeal are commonly used in baking foods like breads, muffins, and cakes.

Since there are many different grains and many ways they can be made, it’s fun to try something new, or enjoy a personal favorite. Grains are often beloved and sacred foods and traditions for many cultures. Gathering and eating these special foods and honoring their significance can provide us with comfort, joy, and connection to our families, traditions, and the culture of others.