MyPlate- Make Half Your Grains Whole Grains

MAKE AT LEAST HALF YOUR GRAINS

WHOLE GRAINSThe MyPlate Grains Group

Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition SpecialistStacy Wang, R.D., L.R.D., Extension Associate

Wholesome Grains

Whole Grain

s

Good source of

fiber

Source of magnesiu

m and selenium

Good source of

B vitamins

Good source of

iron

NDSU Extension Service

MyPlate

Recommendations depend on:

Age Gender

Activity level

Keep this in mind

NDSU Extension Service

Servings Are Measured In Ounce Equivalents

What counts as an ounce?

1 ounc

e

1 slice of bread

½ cup cooked pasta

1 small bagel

NDSU Extension Service

What’s the Difference?

Refined grains

Whole grains

Endosperm

Bran

Germ

Endosperm

Bran

Endosperm

GermNDSU Extension Service

How Do You Know It’s Whole?

Look for these on the ingredient list:

Whole wheat

Brown rice

Graham flour

Whole-grain corn

Whole rye Wild rice Bulgur Whole

oats

NDSU Extension Service

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

Daily Recommendations

Daily recommendationDaily minimum

amount of whole grains

Children

2 to 3 years old4 to 8 years old

3 ounce equivalents5 ounce equivalents

1½ ounces2½ ounces

Girls 9 to 13 years old14 to 18 years old

5 ounce equivalents6 ounce equivalents

3 ounces3 ounces

Boys 9 to 13 years old14 to 18 years old

6 ounce equivalents8 ounce equivalents

3 ounces4 ounces

* For those who get less than 30 minutes of physical activity

NDSU Extension Service

Daily Recommendations

Daily recommendationDaily minimum

amount of whole grains

Women 19 to 30 years old31 to 50 years old51 + years old

6 ounce equivalents6 ounce equivalents5 ounce equivalents

3 ounces3 ounces3 ounces

Men 19 to 30 years old31 to 50 years old51 + years old

8 ounce equivalents7 ounce equivalents6 ounce equivalents

4 ounces3½ ounces3 ounces

NDSU Extension Service

* For those who get less than 30 minutes of physical activity

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