What are the recommended servings of grains & starchy vegetables per day?
• 4 -11 servings per day. For optimal health, we recommend only whole grains versus milled, processed or refined grains. What are whole grains? Grains are the seeds of plants. Whole grains contain all parts of the grain, including the bran, endosperm and germ. • Bran. Forming the outer layer of the seed, the bran is a rich source of niacin, thiamin, riboflavin, magnesium, phosphorus, iron and zinc. The bran also contains the majority of the seed’s fiber. • Germ. A concentrated source of niacin, thiamin, riboflavin, vitamin E, magnesium, phosphorus, iron and zinc. The germ also contains protein and fat. • Endosperm. Also called the kernel, the endosperm makes up the bulk of the seed. It contains most of the grain’s protein and carbohydrate and has small amounts of vitamins and minerals. What are milled, processed and refined grains? • Unlike whole grains that contain at least part of their bran and germ layers, milled, processed and refined grains have both the bran and germ removed dur
• 4 -11 servings per day. For optimal health, we recommend mostly whole grains versus processed or refined grains. What are whole grains? Grains are the seeds of plants. Whole grains contain all parts of the grain, including the bran, endosperm and germ. • Bran- Forming the outer layer of the seed, the bran is a rich source of niacin, thiamin, riboflavin, magnesium, phosphorus, iron and zinc. The bran also contains the majority of the seed’s fiber. • Germ- A concentrated source of niacin, thiamin, riboflavin, vitamin E, magnesium, phosphorus, iron and zinc. The germ also contains protein and fat. • Endosperm- Also called the kernel, the endosperm makes up the bulk of the seed. It contains most of the grain’s protein and carbohydrate and has small amounts of vitamins and minerals. What are processed and refined grains? • Unlike whole grains that contain at least part of their bran and germ layers, processed and refined grains have both the bran and germ removed during processing; theref
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