3-10
Make half of your grains whole. Make half of your grains whole.
fatty foods like soft drinks or potato chips.
However, these foods can be part of your
empty-calorie allowance. Your empty-
calorie allowance includes the calories
left after meeting your nutrient needs with
nutrient-dense foods. You can use your
allowance as you like. You could spend it
on more nutrient-dense foods or enjoy a
small sweet or fatty food, 3-9.
Grains Group
Some common grains are wheat,
rice, barley, oats, rye, and cornmeal, 3-10.
Grains are used to make breads such as
rye bread, corn bread, biscuits, bagels,
muffins, and crackers. Grains also are used
to make ready-to-eat breakfast cereals,
noodles, and pasta. These foods are good
sources of starch, fiber, thiamin, riboflavin,
niacin, folic acid, and iron.
Cakes, cookies, pastries, and many
other desserts are made from grains, too.
These foods have more calories, fat, and
sugar, but less fiber, vitamins, and minerals
than other foods in this group. The most
nutritious diets limit the number of grain
products that have added solid fat or sugar.
The best choices from the grains group
are made from whole grains. Whole-wheat
bread and pasta, oatmeal, popcorn, and
brown rice are examples. At least half your
grain intake should be from whole-grain
sources. Foods made from whole grains
have the greatest variety of nutrients and
more fiber than other foods in this group.
Vegetable Group
Broccoli, potatoes, carrots, and peas
are just a few of the many colorful, tasty,
and nutritious choices in the vegetable
group, 3-11. These foods are rich sources
3-9
Sweets add Sweets add
calories and limited calories and limited
amounts of nutrients. amounts of nutrients.
3-11
Vary your veggies. Vary your veggies.
60 Adventures in Food and Nutrition
Copyright Goodheart-Willcox Co., Inc.