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The USDA MyPyramid suggests the average person consuming 2,000 calories per day needs six servings of grains as they provide a number of essential vitamins, minerals and other nutrients. While most Americans recognize that grains are good for us, according to a survey conducted by Harris Interactive, approximately one-third of women say they are confused about the health benefits they provide. The best approach to maintain a healthy diet and lifestyle? Variety.

“A variety of grain foods provide consumers with different vitamins and nutrients,” explains Judi Adams, MS, RD and president of the Grain Foods Foundation. “It’s important to incorporate a wide variety of grain foods, like wheat, corn, barley, oats and rice into your diet for optimum nutrition.”

Click here to view the recipe, Parmesan-Toasted Snack Mix.There are eight common grains consumed in America: wheat, barley, oats, rice, corn, millet, rye, and sorghum. These grains can be consumed as whole grains, but can also be found in their enriched form. Whole grains are composed of the entire kernel – the bran, germ and endosperm – and are an important source of antioxidants, fiber, B vitamins, vitamin E, magnesium, iron and numerous other vitamins, minerals and phytonutrients. As part of a healthy diet, whole grains may reduce the risks associated with heart disease, stroke, cancer, diabetes and obesity.

Bulgur, whole grain couscous, cracked wheat, popcorn and oatmeal are popular forms of whole grains found in the U.S. Pseudo-grains, such as buckwheat, amaranth, quinoa and wild rice are often accepted as whole grains. USDA’s MyPyramid suggests consuming at least three servings of whole grains each day, but currently Americans are only consuming about one.

White flour is made just from the endosperm, but about 95 percent of the white flour in the U.S. is enriched. This means the three major B vitamins – thiamin, riboflavin and niacin – as well as iron – are added back in the same proportion as is found in the whole kernel. Additionally, folic acid, known to help prevent birth defects of the brain and spinal cord, are added in at twice the amount of that found in whole grains.

Click here to view the recipe, Grilled Buffalo Chicken Sandwich.When selecting grain foods, consider the many types available and vary them in your diet. Eating a variety of grains not only ensures that you get more nutrients, but also helps make your meals and snacks more interesting.

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