Recommended Servings of Whole Grains for Different Age Groups

This document provides a comprehensive overview of whole grains, emphasizing their nutritional value and health benefits. It details the four main groups of grains: breads, cereals, grains, and other products, and offers insights into the recommended daily servings for various age groups, including toddlers, children, adolescents, pregnant women, breastfeeding mothers, and adults. The document highlights the importance of whole grains as a source of essential nutrients, fiber, and minerals, and discusses their role in reducing the risk of heart diseases, improving digestion, and preventing conditions like type II diabetes and obesity. It references sources such as eatforhealth.gov.au and studies on the impact of whole grain consumption on health outcomes, making it a valuable resource for understanding the role of whole grains in a balanced diet.

Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
 Wholegrain or high cereal fibres come from various sources. It is generally
found from various parts of plants.
 Grains can be broken into four main groups.
• Breads
o Pita, nun, focaccia, damper, crisp-breads, rye, lavash etc.
• Cereals
o Porridge, oats, whole wheat biscuits, muesli and others.
• Grains
o Rice, corn, quinoa, semolina, sorghum, polenta, spelt and others.
• Other products
o Noodles, rice cakes, popcorn, flour, muffin, pasta, etc.
(eatforhealth.gov.au, 2015).
 Most of the adults should eat at least 6-8 serves of whole grain per day. A
standard size of serve is about 16g (2-3 kJ).
• Toddlers
o 1-2: 4
• Boys
o 2-3: 4
o 4-8: 4
o 9-11: 5
o 12-13: 6
o 14-18: 7
• Girls

o 2-3: 4
o 4-8: 4
o 9-11: 4
o 12-13: 5
o 14-18: 7
• Pregnant: 8
• Breastfeeding: 9
• Men
o 19-50: 7
o 51-70: 6
o 70+: 6
• Women
o 19-50: 8
o 51-70: 8
o 70+: 7
• Lactating: 9 (Visual Dictionary the visual reference, n.d)
It is possible to eat them raw sometimes otherwise you can boil them, stir fry them or cook
them with spices, herbs and other vegetables.
Whole grains are the part of healthy diet intake and it reduces the risk of heart diseases. These
are important sources of essential nutrients, fibres, some vitamin B and minerals. Fibre of
breads lowers the risk of type II diabetes and obesity. Quinoa and other whole grains contain
fibre which improve digestion system and cures constipation. Bread and other multi grains
contain iron that helps in treating iron deficiencies mostly found in women (Sun et al., 2018).

References
eatforhealth.gov.au. (2015, July 27). Grain ( cereal ) foods, mostly wholegrain and / or high
cereal fibre varieties. Retrieved from https://www.eatforhealth.gov.au/food-
essentials/five-food-groups/grain-cereal-foods-mostly-wholegrain-and-or-high-cereal-
fibre
eatforhealth.gov.au. (2015, July 27). Recommended number of serves for children,
adolescents and toddlers. Retrieved from https://www.mayoclinic.org/healthy-
lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20050989
Sun, T., Rong, Y., Hu, X., Zhu, Y., Huang, H., Chen, L., ... & Yang, X. (2018). Plasma
alkylresorcinol metabolite, a biomarker of whole-grain wheat and rye intake, and risk
of type 2 diabetes and impaired glucose regulation in a Chinese population. Diabetes
care, 41(3), 440-445. Retrieved from
http://care.diabetesjournals.org/content/diacare/41/3/440.full.pdf
Visual Dictionary the visual reference.(n. d.). A balanced diet. Retrieved from
http://www.ikonet.com/en/visualdictionary/static/us/balanced_diet