Understanding the MyPlate Grain Recommendation
MyPlate, the current nutrition guide from the USDA, simplifies healthy eating by illustrating the five food groups on a plate. The orange section represents the grain group, which includes any food made from wheat, rice, oats, cornmeal, barley, or other cereal grains. The core message for this category is to "Make at least half of your grains whole grains".
This recommendation is critical because not all grains are created equal. The grain group is divided into two subgroups: whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. This trio provides a powerful combination of fiber, B vitamins, minerals like iron and magnesium, antioxidants, and healthy fats. In contrast, refined grains are milled to remove the bran and germ, resulting in a finer texture and a longer shelf life, but at the cost of significant nutritional loss, including most of the fiber. While some nutrients are added back in a process called 'enrichment,' the fiber is not restored.
Why Whole Grains Are So Important
The dietary fiber found in whole grains offers numerous health advantages. It helps reduce blood cholesterol levels and may lower the risk of heart disease. The fiber also promotes proper bowel function and contributes to a feeling of fullness, which is beneficial for weight management. Additionally, regular consumption of whole grains has been associated with a reduced risk of stroke, type 2 diabetes, and certain types of cancer. By following the MyPlate recommendation, you ensure that you receive these vital nutrients and benefits that refined grains often lack.
How to Identify Whole Grains
Identifying whole grains at the grocery store can be tricky, as marketing terms can be misleading. Here are a few tips to help you make the right choices:
- Read the ingredient list: For a product to be a true whole grain, the word “whole” should appear before the grain on the ingredient list, and it should be one of the first ingredients listed.
- Look beyond color: The color of bread or crackers is not a reliable indicator. Manufacturers sometimes add molasses or caramel coloring to make refined products appear darker and healthier.
- Search for the Whole Grain Stamp: The Whole Grains Council offers a stamp that food manufacturers can use to denote products containing a certain amount of whole grains per serving.
Whole vs. Refined Grains: A Nutritional Comparison
To highlight the difference, consider the key components of whole and refined grains.
| Feature | Whole Grains (e.g., brown rice, whole-wheat bread) | Refined Grains (e.g., white rice, white bread) |
|---|---|---|
| Fiber Content | Significantly higher | Low (lost during milling) |
| Nutrients | Contains bran, germ, and endosperm; rich in B vitamins, iron, magnesium, and selenium | Contains only the endosperm; vitamins and minerals are significantly reduced, though some are added back (enriched) |
| Processing | Minimally processed; contains the entire grain kernel | Milled to remove bran and germ for a finer texture and longer shelf life |
| Health Benefits | May lower risk of heart disease, type 2 diabetes, and promote weight management due to higher fiber content | Offers some energy (carbohydrates), but lacks the comprehensive health benefits of whole grains due to missing fiber and other nutrients |
| Examples | Oatmeal, brown rice, whole-wheat pasta, quinoa, popcorn | White bread, white rice, many breakfast cereals, most crackers |
Practical Tips for Making the Whole Grain Switch
Transitioning to more whole grains can be easy and delicious. Small, simple changes can make a big difference in meeting the MyPlate recommendation.
- Breakfast: Swap out sugary, refined grain cereals for a bowl of oatmeal or a whole-grain cereal.
- Lunch: Use 100% whole-wheat bread for sandwiches instead of white bread, or choose a whole-wheat wrap.
- Dinner: Substitute brown rice for white rice as a side dish. Try whole-wheat pasta in your favorite pasta dishes.
- Baking: When baking, replace up to half of the all-purpose flour with whole-wheat flour.
- Snacks: Snack on popcorn (a whole grain!), whole-grain crackers, or add whole grains like barley or quinoa to salads and soups.
Conclusion
For a balanced and healthy diet, MyPlate explicitly recommends that at least half of your daily grain intake should come from whole grains. By incorporating whole grains into your meals, you can take advantage of their higher fiber content and richer nutrient profile, which can reduce the risk of chronic diseases and support overall health. Simple swaps at mealtime and being a savvy shopper by reading labels can help you successfully meet this dietary goal. Make the shift towards whole grains today for a healthier future.
