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Cereals & its Products
Cereals or whole grains are rich in complex carbohydrates, fibre, vitamins and minerals. They are also low in fats, and when eaten in combination with beans and other legumes, grains are a good source of complete protein.

Many of the valuable nutrients are in the outermost layers of cereals that are removed during refining. In contrast foods made with whole grains retain most of their nutritive value; their high fibre content also adds texture and is filling. Even if the refined foods are fortified their vitamin and mineral content is still lesser than whole grain products. A simple rule to differentiate between refined and whole grain products is “Whiter the product the more refined it is”.

How much ‘Cereals’ do I need?

You need 6-12 servings of cereals based on our energy needs, where each serving is equal to 30 g of the raw ingredient. The number of portions an adult man or woman needs based on their activity levels classified as mild, moderate and heavy. The cereal requirements of the other groups are classified by age and sex.
Foods to eat: Whole grains like wheat, rice, maize, bajra, jowar, ragi, oats. Whole grain products like roti, atta bread, poha, mumra, popcorn etc
Foods to avoid: Food made with refined cereals like maida, bread, pasta, pav, pizza, cakes, biscuits, etc.
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