This group of foods are made from grains such as wheat, oats, rice, barley, rye, millet and corn. Grains can be eaten in their whole form (as in wholegrain bread), or can be ground down to make flour which is used in cereal foods like bread, pasta, noodles and breakfast cereals. Foods in this group are good sources of carbohydrate, protein, fibre, vitamins and minerals (especially the B–group vitamins and iron). Wholegrain or wholemeal varieties of these foods are naturally higher in fibre, vitamins and minerals. How much should I eat? It is recommended that men eat 5–7 serves of grains and cereals each day, and women 4–6 serves. One serve of these foods is equal to:
- 2 slices (60g) bread or 1 medium bread roll
- 1 cup (180g) cooked rices or pasta
- 1 cup (230g) cooked porridge, 1+1/3 cups (40g) breakfast cereal, or ½ cup untoasted muesli
- 1/3 cup flour
These amounts supply roughly 600 kilojoules.