Complex carbs in bread, rice, and other grain-based foods provide essential fuel the body needs.
Nutrition Educators
Nutrition Educators: Tips and Factoids
Grain foods are a major source of iron, a key nutrient in the production and release of energy to the body.
Enriched grains are the primary source of folic acid in Americans' diets and have been shown to reduce specific types of neural tube defects.
Enriched grains provide essential B vitamins which help maintain a healthy nervous system, increase energy, and may lower cholesterol.
Enriched grains are responsible for eradicating the crippling diseases pellagra and beriberi from the US population.
2011 marks the 70th anniversary of the enrichment of grains, first mandated by the government in 1941 to address malnutrition in the US population.
The Centers for Disease Control and Prevention selected folic acid fortification of enriched grain products as one of the top 10 public health achievements in the first decade of the 21st century.
Folic acid fortification of enriched grain products contributed to a 36% drop in neural tube defects from 1996-2006.
Since implementation of folic acid fortification in 1998, approximately 10,000 neural tube defect affected pregnancies have been prevented.
NTDs remain a serious public health concern, with data showing rates among Hispanic women to be six times the national average.
Folic acid fortification of enriched grains resulted in cost savings of $4.7 billion in direct costs, according to the Centers for Disease Control and Prevention.
Whole grains are naturally low in fat and a good source of fiber.
Whole grains contain important nutrients such as selenium, potassium and magnesium.
The nutrients in whole grains may help boost immunity, lower blood pressure, prevent heart disease and some forms of cancer.
Whole and enriched grain products contain non-heme iron. If eaten with foods containing vitamin C, non-heme iron is more readily absorbed and used by the body to help carry oxygen in the blood.
Whole grains contain fiber which can help reduce cholesterol levels in the blood, reduce the risk of heart disease, obesity, type 2 diabetes, and maintain healthy bowl function. Fiber can help prevent diverticulosis and constipation when consumed as part of a balanced diet. Fiber also creates a sense of fullness, causing satiety and preventing over eating.
Magnesium and selenium are found in whole grains. Magnesium is used in the body to build bones and release energy from muscles. Selenium contributes to a healthy immune system as well as acts to protect cells from oxidation.
Pay attention to the serving size listed on the top of the food label. Many packages that can easily be eaten in one sitting may contain more than one serving.
Percent Daily Value(%DV) is listed on the food label for each nutrient:
5% or less means a food is low in that nutrient. Aim to choose foods that are low in fat, cholesterol, sodium, and sugar.
10-19% of the daily value indicates that the food is a good source of that nutrient.
20% or more means a food is high in that nutrient. Choose foods that are high in fiber, vitamins A and C, calcium and iron.
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