Grains Food Group

Amaranth, Bajra, Corn, Jowar, Kuttu (Buckwheat), Ragi, Wheat, Rice. Rice used in India is from short grain to long grain, white, brown and parboiled. Sometimes ground chick peas and black Matpe (Urad) flour are add. Basmati is a fragrant long grain rice.
Unleavened Breads: Roti, Chapati, Pratha, Poori, Baati, Choorma, Kachori
Leavened Breads: Naan, Kulcha, Bhatura, Double Roti
Rice: Basmati, Pilaf, Biryani
Rice/Pulse: Dosa, Idli, Dhokla
Cereals: Bajra Porridge, Dalia (Cracked wheat), Oats
Desserts: Laddu, Rice cakes, Sooji Halwa, Sooji Kheer.
Snacks: Cookies, Biscuits, Crackers, Sevi, Mathari, Shakar Para, Goal Guppa, Paapri
Back to top of the page

Daily Requirements

At least half of all the grains eaten should be whole grain

Gender	Age range (Years)	Ounce per day	Minimum whole-grains
male/female	2-3	3	1½
male/female	4-8	4-5	2 to 2½
female	9-13	5	3
female	14-18	6	3
male	9-13	6	3
male	14-18	7	3½
female	19-30	6	3
	31-50	6	3
	51+	5	3
male	19-30	8	4
	31-50	7	3½
	51+	6	3

Serving size: One Ounce Equivalence

1 Roti, Chapati, or Phulka, assumes 5 Roti made from one cup of flour.
½ Naan
2 Kuttu Malpua (3" diameter)
½ Cup of cooked Rice (made from 1 ounce of dry rice)
½ Cup of cooked Dalia, Oats (made from 1 ounce of grain)

1 Slice of bread from a 16 ounce loaf of bread
1 'mini' bagel
1 small 2" dinner biscuit
5 Whole wheat crackers
7 Saltines
½ English Muffin
1 Whole grain or Buckwheat 4½" diameter pancake
3 cups popped popcorn
½ Cup Cooked macaroni, spaghetti, linguine (made from 1 ounce of dry pasta)
1¼ cup puffed rice
1 Cup breakfast cereal flakes
1 Mexican flour or corn tortilla 6" diameter

Back to top of the page

Health benefits

Grains provide Carbs including dietary fiber, B vitamins and iron. B-vitamins and protein help build child's muscle. Carbs are a major source of energy to children. Refined grains such as Maida or All purpose flour and white rice lose much of the nutrients.
1. Reduced risk of coronary disease
2. Reduce constipation
3. Three ounces of whole grains per day may help weight management.
4. Folate in whole grains help prevent neural tube birth defects during fetal development during pregnancy.
Back to top of the page

Nutrition

Whole grains contain the entire grain kernel: the bran, germ, and endosperm. Whole Grains provide dietary fiber, B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).

Dietary Fiber

Dietary fiber is found in whole grains. Refined grain products (Maida, All purpose flour, cake flour), White Rice and skin-less pulses contain very little fiber.
Dietary fiber helps reduce bad blood cholesterol (LDL) lowering risk of heart disease. Fiber is also important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories.

B vitamins

B vitamins (thiamin, riboflavin, niacin, and folate) help metabolism by releasing energy from carbohydrates, proteins and fats. B vitamins are also essential for a healthy nervous system.
Folate (folic acid) helps to form red blood cells. Folic acid reduces the risk of neural tube defects, spina bifida, and anencephaly during first 30 days fetal development. Women should consume adequate folate during the first trimester of pregnancy.

Iron

Iron is used to carry oxygen in the blood. Lack of iron childbearing years for woman can result in anemia. Whole grains contain non-Heme iron.

Magnesium

Selenium

Selenium protects cells from oxidation. It is also important for a healthy immune system.

Zinc is necessary for biochemical reactions and helps the immune system function properly.

Nutrition notes

1. Avoid using Maida or All purpose flour and white rice. Use whole-grain flours to make breads.
2. Whole-grain Naan is includes east an egg making it a good source of source of Vitamin B-12 and Zinc.
3. Idli is made in combination of Urad Dal and Rice. This combination provides most of essential amino acids.
4. Include as many different varieties as possible. Higher the varieties, higher will be the balance of various nutrients.
5. Males should Aim for at least 3 whole grains a day. Females should Aim for at least 2.5 whole grains a day

Back to top of the page