Grain products should be given special attention, because they contain iron, zinc, and B vitamins. They are a major source of dietary fiber and are low in fat. High-fiber foods can help you feel full and satisfied, which helps in controlling your weight. Grain products also help reduce the risk of heart disease.
Foods belonging to this group include bagels, English muffins, whole-wheat and rye bread, pasta, rice, couscous, millet, cereals, and oat bran. These foods are essential because they provide carbohydrates, which are the fuel that your brain and red blood cells need to function properly. Some foods, however, can be confused with grain products, when, in actuality, they are very high in fat. Examples of this are croissants, chocolatines, pastries, commercial muffins, doughnuts, and danishes. They should be eaten in moderation.
Getting the Most Out of the Recommendations in Canada's Food Guide
- Opt for whole-grain products at least every other serving.
- Opt for grain products that are lower in fat, sugar, and salt.