WHOLEGRAINS
Eat at least 3 servings/day – 19 wholegrain options are shown below
Wholegrains comprise the whole grain kernel — the outer layer of bran, the middle layer of endosperm and the core germ layer. In contrast, refined grains are produced by removing the bran and the germ layers, which removes fiber, vitamins, minerals, healthy fats and antioxidants. Wholegrains include cereal grains, pseudocereals, ancient grains and processed wholegrain. Refined grains are all grains that do not include the bran and germ, for example white flour and white rice.
Wholegrains do not contain vitamin A, B12, C, or D, or omega-3 fats EPA/DHA;
and contain very little calcium
and iodine
Cereal (true) grains — for complex carb, protein, fiber, vitamins B1, B2, B3, B6, B9, iron, magnesium, zinc, phosphorus, selenium, manganese, phytochemicals including flavonoids, antioxidants
Barley
High fiber, manganese, magnesium, selenium, copper, phosphorus, iron, vitamins B3 & B6
Pseudocereals (non-grasses used like grains) — for protein, complex carb, fiber, vitamins B3, B6, B9, iron, magnesium, zinc, calcium, phosphorus, potassium, manganese, phytochemicals, antioxidants
Amaranth
High protein, fiber, carb, manganese, magnesium, phosphorus, iron, copper, selenium, zinc, folate vitamin B6
Ancient grains — for protein, complex carb, fiber, vitamins B1, B2, B3, B9, iron, magnesium, zinc, calcium, phosphorus, potassium, manganese, copper, phytochemicals including flavonoids, antioxidants
Processed wholegrain products — for complex carb, fiber, vitamins B1, B2, B3, B6, B9, iron, magnesium, zinc, phosphorus, potassium, selenium, manganese, phytochemicals including flavonoids, antioxidants
