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Grain-based foods are considered to be the foundation of a well-balanced diet. Foods such as breads, cereals, rice and pastas are important sources of carbohydrates, vitamins, minerals and fiber. They typically also are low in fat and cholesterol.

Grains are the seeds of grasses. There are two major types:

• Whole grains. Contain three important nutrients: bran (the outer layer of the seed), germ (found at the bottom of the grain seed) and endosperm (makes up the majority of the grain seed). B vitamins, fiber, protein and carbohydrates are all found in whole grains.
  
  
• Refined grains. Differ from whole grains in that the bran and germ have been removed during processing. This gives grains a finer texture and lengthens their shelf life. However, it also removes important nutrients. Some refined grains are enriched, meaning the nutrients have been added back into them.

All foods created from wheat, rice, oats, barley, corn, oats, rice, wheat or another cereal grain are grain products. This includes bread, breakfast cereals, oatmeal, pasta, grits and tortillas.  Whole grains can be consumed plain, added to other foods or used as ingredients when baking, such as flour.

Whole grains are important sources of many nutrients. B vitamins play a key role in metabolism. Consuming the B vitamin folate before and during pregnancy helps reduce the incidence of birth defects (e.g., spina bifida). Dietary fiber helps to lower the risk of heart disease, some types of cancer and diabetes.

Many minerals are found in whole grains.  Iron carries oxygen in the blood. Magnesium helps build bones and triggers the release of energy from muscles. Selenium protects cells from oxidation and is important for a healthy immune system.