Just recently the official Dietary Guidelines were updated and released for the public. While the guidelines discuss all food groups, today’s focus will just be on Grains. According to the new guidelines, which stayed the same as the 2010-2015 guidelines, grains are an important part of daily life. As with all things, one must consider a healthy intake of bread, which is defined in the new guidelines as “healthy eating patterns include whole grains and limit the intake of refined grains and products mare with refined grains, especially those high in saturated fats, added sugars, and/or sodium.”1

“The recommended amount of grains in the Healthy U.S.-Style Eating Pattern at the 2,000-calorie level is 6 ounce-equivalents per day. At least half of this amount should be whole grains.”1

Whole grains provide the body with many nutrients to help the body perform at its maximum capacity. These nutrients include dietary fiber, iron, zinc, manganese, folate, magnesium, copper, thiamin, niacin, vitamin B6, phosphorus, selenium, riboflavin, and vitamin A.1

When eating refined grains, make sure to eat enriched refined grains to get the nutrients that you need above. Many of these refined grains are fortified with folic acid and provide around 6% of your daily value depending on the brand.1 Folic acid is especially important for women as it helps decrease the proportion of babies in the population born with a neural tube defect by 35% in the United States.1,2

Along with helping prevent birth effects, folic acid is also likely effective for Kidney Disease and high amounts of homocysteine in the blood.3

Check out the new dietary guidelines here: 2015-2020 United States Dietary Guidelines

 

  1. “Dietary Guidelines for Americans 2015–2020 8th Edition.” 2015-2020 Dietary Guidelines. Web. 19 Feb. 2016. http://health.gov/dietaryguidelines/2015/guidelines/
  2. “Key Findings: Folic Acid Fortification Continues to Prevent Neural Tube Defect.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 15 Jan. 2015. Web. 19 Feb. 2016. http://www.cdc.gov/ncbddd/folicacid/features/folicacid-prevents-ntds.html
  3. “FOLIC ACID: Uses, Side Effects, Interactions and Warnings – WebMD.” WebMD. Web. 19 Feb. 2016. http://www.webmd.com/vitamins-supplements/ingredientmono-1017-folic%20acid.aspx?activeingredientid=1017&activeingredientname=folic%20acid