All About Nutrition

Grains and Cereals Food Group
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Foods included in the grains & cereals food group

The grains & cereals food group includes any grain foods, both wholegrains (and wholewheat) foods, plus the refined grains. Wholegrains are advised to be chosen over refined grains at every meal:

 

How much of the grains & cereals food group is needed

The amount of grains & cereals required each day is dependent on the age and gender of the individual. Grains & cereals contain high levels of fibre, B vitamins, and phytonutrients. The recommended daily intake for this food group is dependent on the age and lifestage of the individual.
** these portions are for inactive to moderately active people; for those that are more active, there is scope to have slightly higher portion sizes

  AGE
serving size
CHILDREN 2-3 years
4-8 years
3-4
5-7
GIRLS 9-13 years
14-18 years
7
9
BOYS 9-13 years
14-18 years
9
10
WOMEN 19-30 years
31-50 years
50+ years
9
9
7
MEN 19-30 years
31-50 years
50+ years
12
10
9
PREGNANT & LACTATING WOMEN 19-30 years
31-50 years
50+ years
9
9
7

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Why the grains & cereals food group is good for you

The grains and cereals food group is healthy because of the following important reasons:

 

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Portion Size

Portion sizes for 1 cup (and equivalent) of grains and cereals are shown below (assume all portions are wholegrain or wholewheat for best health benefits):

  1 portion
barley 1/2 cup cooked
bread 1 regular slice
4 small snack-sized rye bread
buckwheat 1/2 cup cooked
bulgur 1/2 cup cooked
crackers 5 wholewheat
2 rye crisp breads
kamut 1/2 cup cooked
85g raw
millet 1/2 cup cooked
85g raw
quinoa 1/2 cup cooked
85g raw
muffins 1 small
oats, oatmeal 1/2 cup cooked
1 packet instant (no sugar)
85g raw
rice (brown, wild,
basmati, jasmine)
1/2 cup cooked
85g raw
pasta (noodles
spaghetti, macaroni)
1/2 cup cooked
85g raw

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Important information

Nutrients


Excellent source of energy


Wholegrains vs processed (white) grains


Amount of Dietary Fat Recommended


Amount of Dietary Protein Recommended


Amount of Dietary Carbohydrate Recommended


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Last reviewed: 6 January 2007 || Last updated: 27 September 2007

 

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references

 

NOTE: Mega doses of vitamins, minerals or other nutrients cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of minerals supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

 

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