Its easy to get all the servings of grain you need each day if you plan ahead!
Kids under 9 need at least 3 servings of grains, and teens and adults need 6 servings of whole grains per day, but how much is a serving?
about 1 ounce is a serving of the grains group
For an adult, that is only a few things per day:
- one slice of whole wheat bread
- 1/2 cup cooked whole wheat noodles
- 7 large crackers
- 1/2 cup cooked brown rice
- 1/2 cup whole grain cereal
- 1/2 cup cooked oatmeal
Cereal for breakfast is often more than 1/2 cup, a sandwich takes 2 slices of bread, crackers are a great snack, and brown rice with dinner will round out a day’s worth of grains servings. Easy!
Grains are great things to put all the other food groups on top of or inside of. Can you build a sandwich with all the food groups? What about a rice bowl?
Try to make at least half your grains for the day whole grains, because whole grains have more vitamins, minerals, and fiber to keep you healthy.
What makes whole grains different?
All things that the refining process takes out to make white flour are the good things we want and need! Whole wheat flour and whole grain foods keep all the brown parts for you to eat. Be sure to look for the gold stamp on the boxes or bags of food to be sure all the goodness is inside for you!