Breads, Cereals, Rice and Pasta Group (2551)

The group forming the far left of the food guide pyramid is the grain group. This consists of foods such as bread, cereals, rice, pasta and tortillas.

The pyramid suggests at least 6 oz. of servings daily from this group. Examples of one serving are: ½ cup rice or pasta, 1 oz. of ready-to-eat cereal, 1 slice of bread or half of a bagel, English muffin, or hot dog or hamburger bun.

A serving of 6 ounces or more may seem like a lot. However, most people usually eat more than a half cup serving of rice or pasta at a meal. They also frequently have a large bowl of cereal and eat more than a half bagel or bun at a time.

The number of servings needed depends on age, size and activity level. For example, an active male teenager needs more servings than a less active, older woman. Almost everyone should have at least the lowest number, which is a 6-oz. serving. Children under the age of six may need smaller serving sizes.

The grain group provides vitamins, minerals, fiber, and complex carbohydrates or starches. Starches are an important source of energy, especially for people who eat low- fat diets.

Many people think that foods from this group are fattening. Rather, it’s what we put on them that makes them high in calories. It’s the margarine or butter on bread, the cream or cheese sauces on pasta, and sugar and fat in baked goods that add the calories.

Add fiber to your diet by eating several servings daily of foods made with whole grains; you should make half your grains whole. Be aware that not all darker-colored grain foods are high in fiber. Check the nutrition facts section on food labels to compare fiber.

For more information on this subject, Please visit the College of Agricultural Sciences Publications Web site.

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