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Servings of Grain
Per Day Recommended

Article by Sky Taylor, Diet Bites

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Recommended Serving Sizes for Grain Food Group

The Grain Group often gets scoffed due to the area of high carbohydrates - but the nutritional values that live here can contribute greatly to your good health.

And of course, many foods which live in the Grain Group can also  prove deadly to your Weight Loss Success - foods such as cupcakes, cookies, cakes and other sweet little nothings.

It's important to keep in mind that these sweet little nothings also contain little to 'nothing' when it comes to nutritional values.

The Energy Group

This is our nickname for the Grain Group as it contains foods which provide essential energy to the body. And as referenced above, it is comprised highly of carbs.

Carbohydrates contain carbon, hydrogen and oxygen - the energy component of the diet and an important source of food and energy.

If you're feeling very tired and lacking energy when dieting, check to make certain that you are getting enough servings from this Food Group.

You need a minimum of 6 servings and as many as 11 or more for good health.

Making the Wisest Choices While Dieting

When dieting it's vital to make the wisest choices possible  based on the following factors:

1. Calories contained in food choice.

2. Lipids [fats] contained in food choice.

3. Size of the serving. Some choices will contain more food per serving due to the caloric and lipid values.

For example, 1/2 a donut contains about 100 calories while two slices of regular bread contain about the same amount. You'll be getting more food by opting for the bread.

Better yet - opt for one large slice of whole grain bread topped with honey and oats for a nutritional boost.

4. When it comes to this Food Group, opting for whole grains over refined can not only boost nutritional values, these choices add satiety power to your weight loss plan.

5. Be certain to look at everything that you have consumed throughout your day - or that you plan to add to your daily menus. Which Food Groups have been fulfilled? Which group do you need to choose from in order to fulfill your body's required nutritional needs?

Foods That Count as a Serving of Grain

1 slice of bread

1/2 hamburger bun

1/2 English muffin

a small roll, biscuit or muffin

5-6 small crackers

3-4 large crackers

1/2 cup of cooked cereal, rice or pasta

1 ounce of ready-to-eat cereal

2 Tablespoons of Cream of Wheat

9 animal crackers

1 seven-inch flour or corn tortilla

1 four-inch pancake

2 corn taco shells

1/16 of two-layer cake

4 small cookies

4-inch pita bread

1/2 medium donut

1/5 of a 10-inch angel food cake

2 pretzel rods

2 cups popcorn

12 tortilla chips

1/4 cup cooked rolled oats

2 Tablespoons of uncooked grits

1/2 Hamburger or 1/2 Hot Dog Bun

Shorter & Smaller Individuals Challenged in Meeting Minimal Serving Recommendations Without Experiencing Weight Gain

More often than not a serving from the Grain Group equals about 100 calories. The human body requires 6 minimal servings in order to meet minimum nutritional needs. So right off the bat - we are stuck with 600 calories on our daily total.

Vegetables are low in caloric values and we require a minimum of three servings. As long as we avoid all varieties of potatoes, corn and winter squash and we keep from adding additional fat, we should be able to get in our recommended servings for about 150 kcals. Now we're up to 750 calories.

For dairy - again, most selections contain about 100 kcals. We require a minimum of two servings - so we're up to 950 calories.

For proteins - two servings minimum for about 100 kcals each - when we choose wisely, such as three ounces of most fish. We're up to 1150 calories.

Finally we have the Fruit Group at a minimal 2-serving recommendation. We can meet this recommendation for 100 kcals total if we opt for the lower calorie fruits - such as melon and strawberries.

Our total caloric values now equal 1250 calories. While this may seem like a paltry amount, I'm in my senior years - so my body doesn't require the same amount of energy as it did in my younger years.

It simply doesn't perform as efficiently because my body has aged.

In addition, I'm just barely 5 feet in height. I have a small to medium bone structure. Even when I exercise, my body only requires 1300 to 1350 kcals per day. Thereby, the challenge.


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