Whole grains contain more dietary fiber, iron, and B vitamins than refined grains.'It is recommended to consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains' (Dietary Guidelines for American 2005). Example of whole grains presents in My cuisine deLight diet = whole wheat pasta, whole wheat couscous, brown rice, bulgur, oatmeal, quinoa