The Chinese Dietary Guidelines for Residents (2023) recommend daily intake of 200g~300g of cereal foods, including 50g~150g of whole grains and miscellaneous beans, and 50g~100g of potatoes. Many citizens are puzzled, what is whole grain? How should I eat it? Tianjin Public Nutritionist Wang Xin provides a reminder. Grains are divided into whole grains and refined grains. The rice and white flour we usually eat belong to refined grains. Compared with polished rice flour, whole grains retain the whole nucleus of the grain during processing, which includes three parts: endosperm, bran, and germ. Therefore, their nutritional value is more abundant, containing more dietary fiber, vitamins, minerals, proteins, and other nutrients. Sugar increase is also slower than polished rice flour. Rice, wheat, oats, corn, sorghum, millet, Job's tears, quinoa, barley, etc. can all be used as sources of whole grains if processed properly. Increasing whole grain intake will help reduce the risk of obesity, type 2 diabetes, cardiovascular disease, cancer, etc. When you eat whole grain cereals, you can mix them with rice and white flour, which can not only ensure the taste, but also absorb rich nutrients, such as two rice, cereal rice, cereal Congee, or use soybean milk machine and wall breaking machine to make cereal soybean milk and cereal rice paste. Try different whole grains every day to meet the body's needs for various nutrients. Moderate consumption can gradually increase the number of people who are just starting to try, transitioning from a relatively soft and sticky taste to a rough and hard texture. Because whole grains contain a large amount of dietary fiber, it can cause certain pressure on the gastrointestinal tract. For the elderly, children, and those with weaker digestive functions, excessive consumption is not allowed. (Lai Xin She)