Grains
The Grains Group includes foods made from wheat, rice, oats, cornmeal, barley and other cereal grains. The Grains Group also includes popcorn, rice and oatmeal. The Grains Group is made up of whole grains and refined grains. Whole grains have the entire grain kernel and examples include whole-wheat flour, oatmeal and brown rice. Refined grains have been milled, which removes the bran and germ. When the grain goes through this process the dietary fiber, iron, and B vitamins are removed. White flour, corn grits, white bread and white rice are examples of refined grains.
Benefits of Grains
Grains provide vital nutrients for the health and maintenance of your body.
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Benefits of Eating Grains:
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Grains are important sources of many nutrients including complex carbohydrates, dietary fiber, several B vitamins and minerals
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Fiber from whole grains may help reduce blood cholesterol and lower the risk of cardiovascular diseases
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Whole grains are a good source of magnesium which is used for building bones and releasing energy from muscles and selenium which is important for a healthy immune system.
How many servings of grains should I eat each day?
How many servings of grains you should eat depends on your age, sex, height, weight and physical activity.
What counts as a ounce-equivalent of grains?
Some examples of an once-equivalent of grains includes:
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1 slice of bread
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1 cup of ready-to-eat cereal
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1/2 cup of cooked rice, cooked pasta, or cooked cereal
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Did You Know?
Just because a grain is brown doesn't mean it is a whole grain. Check the label to be sure!
Daily Grain Recommendations
Whole Grain in
Ounce-Equivalents
Total Grain in
Ounce-Equivalents
Children
2-3 years
3 to 5 oz-equiv
1.5 to 3 oz-equiv
4-8 years
4 to 6 oz-equiv
2 to 3 oz-equiv
Girls
9-13 years
5 to 7 oz-equiv
2.5 to 3.5 oz-equiv
14-18 years
6 to 8 oz-equiv
3 to 4 oz-equiv
Boys
9-13 years
5 to 9 oz-equiv
3 to 4.5 oz-equiv
14-18 years
6 to 10 oz-equiv
3 to 5 oz-equiv
Women
19-30 years
6 to 8 oz-equiv
3 to 4 oz-equiv
31-59 years
5 to 7 oz-equiv
3 to 3.5 oz-equiv
60+ years
5 to 7 oz-equiv
3 to 3.5 oz-equiv
Men
19-30 years
8 to 10 oz-equiv
4 to 5 oz-equiv
31-59 years
7 to 10 oz-equiv
3.5 to 5 oz-equiv
60+ years
6 to 9 oz-equiv
3 to 4.5 oz-equiv
Simple Ideas to Add Whole Grains to Your Diet
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Choose whole grains staples like whole grain bread, whole grain pasta and brown rice.
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Add whole grains to your breakfast routine like whole grain cereals or oatmeal
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Try snacking on whole grain crackers or popcorn
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Check the ingredient list for the word "whole" or "100% whole" grain when selecting grain items.