for Veterans and the Public
Eat plenty of cereals, breads, and grains
Cereals, breads, pasta, tortillas, and grits are full of B vitamins and minerals.
Try to buy at least half of your grains as "whole grains." Whole grains include the bran and the germ of the grain and provide lots of fiber (to keep you "regular"). "Refined grains," such as white bread and white rice, have the bran and germ removed. Whole wheat bread slices provide at least twice the amount of fiber, zinc, vitamin B6, and magnesium as white bread.
You cannot tell by a food's color if it is whole grain or not. Bread can be brown because of molasses or other added ingredients. Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" usually are not whole-grain products. Read the ingredient list to see if it is a whole grain.
Choose foods that name one of the following whole-grain ingredients first on the label's ingredient list:
- brown rice
- graham flour
- whole oats
- whole rye
- whole wheat
- wild rice
- whole-grain corn