In the old food guide, the recommendation was to choose whole grains at least half the time. With the lack of fiber in Canadian’s diet, moving to a plate that visually shows 1/4 of the plate filled with whole grains is a great step.
Grains have the potential to be rich sources of fiber in the diet. White grains are stripped of their nourishing bran and germ components, which is where the majority of the fiber is contained. They are also typically make into products containing a lot of added sugar such as sugary kids cereals and snacks, crackers, breads, and sugary granola bars.
It is not to say that white foods can’t be had sometimes, but they shouldn’t be making it into the household on regular occasions.
The Bottom line: Choose whole grains and whole grain products most often and reserve white grains and products to ‘sometimes’ foods.