The structure of a whole grain may be separated into three different parts:

• The "germ" is the heart of the grain, which sprouts when the seed is planted. It is especially rich in the B vitamins, vitamin E, protein, unsaturated fat and minerals (especially iron).
• The "endo-sperm" constitutes the largest part of the grain. It is composed chiefly of carbohydrates in the form of starch, with some protein and traces of vitamins and minerals.
• The "bran" portion of the grain is the covering. It is composed chiefly of soluble and insoluble fibre, with traces of B vitamins and minerals (especially iron).

Although the entire grain is edible, the bran and germ are often removed during milling in order to reduce the risk of rancidity and to improve the storage quality of the grain. At the same time, important nutrients such as the B vitamins, vitamin E, iron and trace minerals such as chromium, magnesium and zinc may also be removed. It is therefore preferable to eat grains in their least-processed form, i.e. wholemeal or wholegrain breads and wholegrain cereals.

The main constituent of bread is flour. The type of flour or grain from which it originates often determines the colour, texture, flavour and nutritional value of the bread.

Cereals can be made from a variety of grains such as corn, barley, oats, wheat, rice and rye. Nutritious pastas can also be made from a variety of grains.

Rice is the most easily digested of all grains and least likely to cause allergic reactions. Whole brown rice contains a generous supply of B vitamins. Wild rice contains twice as much protein and four times as much phosphorous as white rice. White rice does not contain significant amounts of B vitamins but offers an excellent source of energy and may be enriched with vitamins and minerals, as are some flours and cereals. The fibre content of rice helps against constipation. Rice has been shown to help prevent bowel cancer and to be helpful in the treatment of diarrhoea. Rice bran may help to lower cholesterol and prevent kidney stones.

Pasta is made from a basic mix of wheat flour or semolina and water. Eggs are used in place of water to give pasta a firmer texture and stronger colour. It usually contains no or little salt. Cooked pasta contains around half the protein, carbohydrate, dietary fibre, iron and kilojoules as its equivalent weight in bread. Due to losses when boiling, cooked pasta contains relatively less water soluble vitamins, e.g. thiamin, riboflavin and niacin. Wholemeal pastas provide more dietary fibre, vitamins and minerals.

Noodles are made from the flours of buckwheat, mung beans, soy beans, wheat and rice and may also contain seaweed or eggs. Their nutritional content is similar to that of pasta.

Grains do not contain the same antioxidants as vegetables and fruit and they do not contain vitamin C.

Recommended intake from this food group:

• The recommended intake for people four years and older ranges between 3 and 7 serves a day, depending on age, gender and activity level
• Adults 60 years and younger need 4-7 serves
• Children 4-7 years need 3-4 serves
• A serve is 2 slices of bread, 1 medium bread roll, 1 cup cooked rice, pasta, noodles, 1 cup porridge, 1 1/3 cups breakfast cereal or 1/2 cup muesli

Source: Growcom's formulaforlife - choose good health & happiness.