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Growing Healthy

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Grains – Concentrated Energy Source

Grains - single biggest source of energy

Grains are the edible seeds of plants that belong to the grass family. These would include wheat, rice, rye, barley, and millet, as well as others we often classify as “grain-like” such as buckwheat and quinoa which do not belong to the grass family.

This food group includes any foods made from the ingredients above, for example, bread, cereal, tortillas, and pasta.

Grains provide a significant amount of carbohydrates, acting as a great source of energy for the body.


Please note: This post contains affiliate links.

Different Kinds of Grains

Grains are further divided into two sub-groups: whole and refined.

Whole grains contain the entire grain kernel, while refined grains have had the bran and germ removed – this is how we get “white” flour, pasta, bread, etc. By this process, fiber, vitamins, and minerals are also removed from, so you’ll always get more micronutrients by choosing whole grains.

Image credit: Harvard T.H. Chan School of Public Health

Whole grains contain important nutrients like dietary fiber, magnesium, iron, zinc, B vitamins, and vitamin E. They are a significant source of carbohydrates, and also contain a number of essential amino acids.


Daily Requirements

Daily requirements change rapidly between birth and 2 years of age, so we recommend you check out the age-specific meal plans for those ages.

Age (years)MenWomen
2 – 33 oz equivalent3 oz equivalent
4 – 85 oz equivalent 5 oz equivalent
9 – 136 oz equivalent 5 oz equivalent
14 – 188 oz equivalent 6 oz equivalent
19 – 308 oz equivalent 6 oz equivalent
31 – 507 oz equivalent 6 oz equivalent
51+6 oz equivalent 5 oz equivalent

Portion Sizes

Check this out for a reference guide for how much of specific grains is meant by “1 oz equivalent”.


Resources

  1. Holford, P. (2007) Patrick Holford’ New Optimum Nutrition Bible. Piatkus Books Ltd. London, United Kingdom.
  2. Mateljan G. (2007) The World’s Healthiest Foods. Essential Guide for The Healthiest Way od Eating. Seattle, Washington.
  3. USDA (United States Department of Agriculture). www.choosemyplate.gov

See more of our nutritionist created meal plans

6 month old meal plan

6 Month Old Meal Plan

7 month old meal plan

7 Month Old Meal Plan

8 month old meal plan

8 Month Old Meal Plan

9 month old meal plan

9 Month Old Meal Plan

10 month old meal plan

10 Month Old Meal Plan

11 month old meal plan

11 Month Old Meal Plan

1 year old meal plan

1 Year Old Meal Plan

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