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
MyPlate- Make Half Your Grains Whole Grains
Nov 28, 2014
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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
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