WHOLEGRAINS
At least 3 servings/day
Wholegrains do not contain vitamin A, B12, C, or D, or omega-3 fats EPA/DHA;
and contain very little calcium
and iodine
Cereal (true) grains — for complex carb, protein, fiber, vitamins B1, B2, B3, B6, B9, iron, magnesium, zinc, phosphorus, selenium, manganese, phytochemicals including flavonoids, antioxidants
Barley
High fiber, manganese, magnesium, selenium, copper, phosphorus, iron, vitamins B3 & B6
Pseudocereals (non-grasses used like grains) — for protein, complex carb, fiber, vitamins B3, B6, B9, iron, magnesium, zinc, calcium, phosphorus, potassium, manganese, phytochemicals, antioxidants
Amaranth
High protein, fiber, carb, manganese, magnesium, phosphorus, iron, copper, selenium, zinc, folate vitamin B6
Ancient grains — for protein, complex carb, fiber, vitamins B1, B2, B3, B9, iron, magnesium, zinc, calcium, phosphorus, potassium, manganese, copper, phytochemicals including flavonoids, antioxidants
Processed wholegrain products — for complex carb, fiber, vitamins B1, B2, B3, B6, B9, iron, magnesium, zinc, phosphorus, potassium, selenium, manganese, phytochemicals including flavonoids, antioxidants
