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Unit 19: Biology Part 2 Page 39 of 137
lower numbers. Drink water Refined grains have been milled, a
instead of sugary drinks. process that removes the bran and
germ. This is done to give grains a
Protein finer texture and improve their
shelf life, but it also removes
According to the USDA: All foods dietary fiber, iron, and many B
made from meat, poultry, seafood, vitamins.
beans and peas, eggs, processed
soy products, nuts, and seeds are Some examples of refined grain
considered part of the Protein products are white flour, degermed
Foods Group. cornmeal, white bread ad white
rice.
The key to choosing the healthy
proteins is limiting the fat. On Most refined grains are enriched.
meats the percentage is often This means certain B vitamins
listed (for example, 96% lean (thiamin, riboflavin, niacin, folic
meat, 4% fat). acid) and iron are added back after
processing. Fiber is not added back
Grains to enriched grains. Check the
ingredient list on refined grain
According to the USDA: Any food products to make sure that the
made from wheat, rice, oats, word “enriched” is included in the
cornmeal, barley or another cereal grain name. Some food products
grain is a grain product. Bread, are made from mixtures of whole
pasta, oatmeal, breakfast cereals, grains and refined grains.”
tortillas, and grits are examples of
grain products. Vegetables
Grains are divided into 2 According to the USDA: Any
subgroups, whole grains and vegetable or 100% vegetable
refined grains. Whole grains juice counts as a member of the
contain the entire grain Vegetable Group. Vegetables may
kernel ― the bran, germ, and be raw or cooked; fresh, frozen,
endosperm. For example: whole- canned, or dried/dehydrated; and
wheat flour, bulgur (cracked may be whole, cut-up, or mashed.
wheat), oatmeal, whole cornmeal,
and brown rice. There are five subgroups of
vegetables. They are (according to
chooseMyPlate.gov):
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