Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
谷类食物的摄入量应占膳食总量的一半。增加粗粮的摄入以取代细粮。Coarse grain contains many refined grains (or processed foods) the lack of specific vitamins and minerals.
粗粮中含有许多细粮（或精加工食品）所欠缺的特殊的维生素和矿物质。Vitamin B group of food: flour and rice, beans, milk, liver, beef, etc. , contribute to the synthesis of hormones.
维他命B群食物：细粮、豆类、牛奶、猪肝、牛肉等，有助于激素的合成。Coarse grains actually contain more nutrients than refined grains.
实际上粗粮所含的营养物质要比细粮多。Chinese people like to eat coarse grains, while Americans prefer white flour, refined flour and rice.
中国人喜食粗粮，而美国人偏爱精白面粉等细粮。In fact, coarse grains contain more nutrients than refined grains.
而实际上，粗粮所含营养物质要比细粮多。1 feed more fresh vegetefficients fruits whole grains legumes fish.
多食新颖蔬菜，水果，细粮，豆类，鱼类。Second, Chinese people like to eat coarse grains, while the Americans prefer fine white powder and other refined grains.
中国人喜食粗粮，而美国人偏爱精白粉等细粮。In the late 1980s, grains from the people's food gradually fade table, XiLiang become table, and supporting became a meal.
80年代后期，粗粮食品逐渐从百姓的餐桌上淡出，细粮成为餐桌上的主角，而粗粮成了配角。