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 | GRAINS |
 |  | The grain category is one of the largest categories in the food pyramid and recommends the consumption of at least five ounces (80 g) of grain products every day for adults. The exact amount depends on sex, age, and amount of physical activity. The more activity, the more calories are needed. At least three of those servings should be from whole grain products. People who eat grains as part of a healthy diet have reduced risk of chronic diseases |
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| RICE |
 | | Rice is an extremely healthy food for a number of reasons. Rice is a complex carbohydrate, which means that it contains starch and fiber. Complex carbohydrates are digested slowly, allowing the body to utilize the energy released over a longer period which is nutritionally efficient.
Rice has low sodium content and contains useful quantities of potassium, the B vitamins, thiamin and niacin. An average portion of rice (50g) provides about 11% of the estimated average daily requirement of protein. On portion also has only 245 kcal. Those looking to reduce their fat and cholesterol intakes can turn to rice because it contains only a trace of fat and no cholesterol. Rice is also gluten free, and it is easily digested, and therefore a wonderful food for the very young and elderly.
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