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once the largest portion of the food pyramid, grains are still an important part of a healthy diet. grains come in two forms: whole and refined. whole grains contain the entire grain kernel, which includes the outermost layer, the inner layer, and the smallest part of the grain. these are the bran, germ, and endosperm. together they make a whole grain. whole grains, which include whole-wheat flour, whole cornmeal, oatmeal, and brown rice are great nutritional choices. refined grains such as white bread and white rice, are not as nutritionally powerful for they lack the vitamins and fiber that the two outer layers of grain provide. in order to get the most out of your daily grain consumption choose oatmeal, popcorn, or whole-grain crackers. a general recommended daily intake of grains amounts incorrectto about one cup of cereal at breakfast, two slices of whole grain bread at lunch, and one cup of pasta or rice at dinner. if you want to "easily customize your grain intake " says nutritionist eva tomer," consult my pyramid at