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Foods such as wheat, rice, oats, barley or cornmeal belong in the grains food group. Foods in this group are further categorized into whole grains and refined grains. Whole grains are those that contain the entire grain kernel, and refined grains are those from which the bran and germ portion of the grain has been removed through milling. The ideal intake is 3 to 4 ounces per day. The USDA recommends making at least half of your daily grain intake whole grains. Examples of whole grains include oatmeal, popcorn, brown rice, whole-wheat bread, quinoa, whole-wheat pasta and wild rice. Examples of refined grains include white bread, white pasta, white rice and pretzels.