Grain Products

The grain products food group includes all grains, cereals, pasta, rice and products made with grain flour (including corn flour).

 

 

 

 

 

Children
Teens
Adults
2-3
4-8
9-13
14 – 18 years
19-50 years
51+ years

Girls and Boys

Females

Males

Females

Males

Females

Males

Grain Products

3

4

6

6

7

6-7

8

6

7

Whole grains are especially important because they provide fibre, which helps us feel full and satisfied longer, and may help with weight management. Whole grains (which are less refined and include the bran and germ of the grain), may also help reduce the risk of heart disease. Most grain products are naturally low in fat, but how we prepare and eat them may increase their fat and calorie level.

Grain products provide the following nutrients important for health (see nutrient function chart):

  • Carbohydrate
  • Thiamin
  • Riboflavin
  • Niacin
  • Folate
  • Iron
  • Zinc
  • Magnesium
  • Fibre

These nutrients work together with other naturally occurring compounds for overall health benefits.

How much is a serving?

One serving equals:

  • 1 slice of bread
  • ½ bagel or flatbread
  • ½ cup (125 mL) cooked rice, pasta or couscous 30 g cold cereal
  • 175 mL (3/4 cup) hot cereal

 

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