Instructions: Grains like cereal, bread and pasta are some of the most important carbohydrates that you can eat.

Carbohydrates are the bodys main source of energy, which is measured in

There are two kinds of carbohydrates: simple and complex. Simple carbohydrates are called sugars and complex carbohydrates are known as starches.

Your body needs both sugar and starch for energy, but they function differently.

Simple carbohydrates, or simple sugars, often taste sweet. They digest easily and are absorbed into your bloodstream to provide quick energy to your cells.

Simple carbohydrates are found in milk, fruit, candy, soda and cookies.

Complex carbohydrates - starchy foods such as bread, cereal, rice, pasta and grains - provide energy more slowly because they take longer to digest. Foods high in complex carbohydrates often provide other nutrients such as fiber, protein, vitamins and minerals.

The Food Guide Pyramid recommends young children (ages 2 to 6) eat six servings of grains from the bread, cereal, rice and pasta group each day, while older children and adults need six to 11 servings.

What is a serving? For adults and older children, its 1 slice of bread,1/2 cup cooked rice, pasta or cereal, 1 ounce ready-to-eat cereal, 3 or 4 small plain crackers. For younger children, a serving is one-quarter to one-half the size of an adult serving.

Grains are an excellent source of complex carbohydrates - and an important part of your daily diet.

By eating waffles, toast or cereal for breakfast, you get an energy boost to help start your day.

Feeling hungry between classes? Pack graham crackers, saltines or plain popcorn to fill the gap until lunch.

Also, eat a variety of breads. Enriched and fortified bread has iron (which keeps you from getting tired); B vitamins (which contribute to healthy skin); and at least 1 gram of fiber (for good digestion). Some breads may be fortified with calcium (for healthy bones).

Whole-grain and whole-wheat breads provide 2 to 3 grams of fiber per slice and contain vitamin E, which has been shown to help fight heart disease and cancer.

Challenge yourself to rearrange your dinner plate. Give grain foods such as pasta or rice the spotlight instead of meat.

Explore the world of international grains with your family. Try unusual grains such as quinoa, amaranth, bulgur or couscous for dinner. These are available at many supermarkets and in health food stores. Cooking directions and nutrition labels are on the packages.

Add grains to your daily diet - and continue to achieve the goal of good health.

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