Eat three servings of whole grains.

People who eat whole grains tend to live significantly longer lives independent of other dietary and lifestyle factors. Eating more whole grains could save more than 1 million people around the world every year.


Examples: Barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, teff, whole-wheat pasta, wild rice.

Daily recommendation: 3 servings per day

Serving size:

  • 100g hot cereal or cooked grains, pasta or sweet corn kernels
  • 50g cold cereal
  • 1 tortilla or a slice of bread
  • 30g popped popcorn

Note: It’s important to eat whole grains, not processed ones. White rice or flour is not very healthy. To determine if a product is really whole grain, don’t trust labels like “100% whole grain.” Instead, check the proportion between carbohydrates and fiber. It should be five to one.


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