Unrefined and refined grains

- take at least 6 servings a day of unrefined grains

Unrefined grains:
wholemeal (bread/cereals/crackers/pasta/tortillas)
Bulghur (cracked wheat)
Kasha
Quinoa
wholegrain (cold cereals/couscous/waffles)
oatmeal
whole cornmeal
brown rice

grains, 1 serving:
1/2 wholewheat bagel
slice of wholewheat bread
45g (1.5 oz) cereal
85g (3 oz) cooked bulghur
5 wholegrain crackers
1/2 wholewheat muffin
125g (4.5 oz) porridge
4" (10cm) pancake
75g (2.5 oz) cooked pasta
85g (3 oz) rice
6" (15cm) tortilla

Refined grains:
white (flour/bread/rice)