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Additional Information
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Grain products, vegetables, and fruits are key parts of a
varied diet. They are emphasized in this guideline because
they provide vitamins, minerals, complex carbohydrates (starch
and dietary fiber), and other substances that are important
for good health. They are also generally low in fat, depending
on how they are prepared and what is added to them at the
table. Most Americans of all ages eat fewer than the recommended
number of servings of grain products, vegetables, and fruits,
even though consumption of these foods is associated with
a substantially lower risk for many chronic diseases, including
certain types of cancer.
Most of the calories in your diet should come from
grain products, vegetables, and fruits
These include grain products high in complex carbohydrates
-- breads, cereals, pasta, rice -- found at the base of the
Food Guide Pyramid, as well as vegetables such as potatoes
and corn. Dry beans (like pinto, navy, kidney, and black beans)
are included in the meat and beans group of the Pyramid, but
they can count as servings of vegetables instead of meat alternatives.
Plant foods provide fiber
Fiber is found only in plant foods like whole-grain breads
and cereals, beans and peas, and other vegetables and fruits.
Because there are different types of fiber in foods, choose
a variety of foods daily. Eating a variety of fiber-containing
plant foods is important for proper bowel function, can reduce
symptoms of chronic constipation, diverticular disease, and
hemorrhoids, and may lower the risk for heart disease and
some cancers. However, some of the health benefits associated
with a high-fiber diet may come from other components present
in these foods, not just from fiber itself. For this reason,
fiber is best obtained from foods rather than supplements.
Plant foods provide a variety of vitamins and minerals
essential for health
Most fruits and vegetables are naturally low in fat and provide
many essential nutrients and other food components important
for health. These foods are excellent sources of vitamin C,
vitamin B6, carotenoids, including those which form vitamin
A, and folate. The antioxidant nutrients found in plant foods
(e.g., vitamin C, carotenoids, vitamin E, and certain minerals)
are presently of great interest to scientists and the public
because of their potentially beneficial role in reducing the
risk for cancer and certain other chronic diseases. Scientists
are also trying to determine if other substances in plant
foods protect against cancer.
Folate, also called folic acid, is a B vitamin that, among
its many functions, reduces the risk of a serious type of
birth defect. Minerals such as potassium, found in a wide
variety of vegetables and fruits, and calcium, found in certain
vegetables, may help reduce the risk for high blood pressure.
The availability of fresh fruits and vegetables varies by
season and region of the country, but frozen and canned fruits
and vegetables ensure a plentiful supply of these healthful
foods throughout the year. Read the Nutrition Facts Label
to help choose foods that are rich in carbohydrates, fiber,
and nutrients, and low in fat and sodium.
To read the rest of this excellent advice from the National
Agricultural Library/Food and Nutrition Information Center,
click here: http://www.nal.usda.gov/fnic/dga/dga95/grains.html
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