1. MAKE AT LEAST HALF
YOUR GRAINS
WHOLE GRAINS
The MyPlate Grains Group
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Stacy Wang, R.D., L.R.D., Extension Associate

2. Wholesome Grains
Source of
Good
magnesium
source of B
and
vitamins
selenium
Good Good
source of source of
fiber iron
Whole
Grains
NDSU Extension Service

3. MyPlate
Recommendations
depend on:
Activity
Age Gender
level
NDSU Extension Service

4. Servings Are Measured In
Ounce Equivalents
What counts as an ounce?
1 slice of
bread
1 ½ cup
cooked
ounce pasta
1 small
bagel
NDSU Extension Service

5. What’s the Difference?
Bran Refined Whole
grains grains
Endosperm
Germ
NDSU Extension Service

6. How Do You Know It’s Whole?
Look for these on the ingredient list:
Whole Brown Graham Whole-
wheat rice flour grain corn
Whole
Whole rye Wild rice Bulgur
oats
NDSU Extension Service

7. Tips For Adding More Whole
Grains to Your Diet
Buy whole-grain products
Use brown rice and whole-wheat pasta in
dishes
Add or substitute whole-grain flour or
oatmeal in baked goods
Snack on whole-grain cereals, crackers and
chips
NDSU Extension Service

8. Daily Recommendations
Daily minimum
Daily recommendation amount of whole
grains
Children 2 to 3 years old 3 ounce equivalents 1½ ounces
4 to 8 years old 5 ounce equivalents 2½ ounces
Girls 9 to 13 years old 5 ounce equivalents 3 ounces
14 to 18 years old 6 ounce equivalents 3 ounces
Boys 9 to 13 years old 6 ounce equivalents 3 ounces
14 to 18 years old 8 ounce equivalents 4 ounces
* For those who get less than 30 minutes of physical activity
NDSU Extension Service

9. Daily Recommendations
Daily minimum
Daily recommendation amount of whole
grains
Women 19 to 30 years old 6 ounce equivalents 3 ounces
31 to 50 years old 6 ounce equivalents 3 ounces
51 + years old 5 ounce equivalents 3 ounces
Men 19 to 30 years old 8 ounce equivalents 4 ounces
31 to 50 years old 7 ounce equivalents 3½ ounces
51 + years old 6 ounce equivalents 3 ounces
* For those who get less than 30 minutes of physical activity
NDSU Extension Service

10. Want More Information?
 Visit www.ChooseMyPlate.gov
to personalize your food plan
 Check out
www.ndsu.edu/eatsmart for
nutrition, food safety and
health information
December 2012