agency responsible for promoting good nutrition based on scientific research Go to source X Trustworthy Source USDA Center for Nutrition Policy and Promotion U.S. That means they'll keep you fuller for longer. Whole grains are better for you because they are less refined and have more fiber. On the other hand, refined grains are foods like white rice, white bread, and regular pasta. Whole grains are foods like whole wheat pasta, whole wheat bread, whole cornmeal, brown rice, and oatmeal. Females from 9 to 13 should get 2 cups (470 mL) a day, while those 14 to 18 should get 2.5 cups (590 mL). agency responsible for promoting good nutrition based on scientific research Go to source Males 9 to 13 should get 2.5 cups (590 mL) of veggies, and those 14 to 18 should get 3 cups (710 mL).
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