What foods are in the grain group? Credit: Pictures have been adapted from the “Grains Food Gallery” accessible from:

What foods are in the grain group?

Credit: Pictures have been adapted from the “Grains Food Gallery” accessible from:

http://www.mypyramid.gov/pyramid/grains.html#

Additional pictures from Microsoft Clipart

Funded in part by USDA’s Food Stamp Program and Expanded Food & Nutrition Education Program (EFNEP).The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better

diet. To find out more, contact your local Food Stamp office or call 1-800-430-3244.

University of Nebraska Cooperative Extension educational program abides with the non-discrimination policies of the University of Nebraska and the United States Department of Agriculture

WholeGrains

Brown Rice — ½ Cup

Grains Group: counts as 1 ounce equivalent whole grains

Oatmeal — ½ Cup

Grains Group: counts as 1 ounce equivalent whole grains

Popcorn — 3 Cups

Grains Group: counts as 1 ounce equivalent whole grains

Whole Wheat Cereal Flakes — 1 Cup

Grains Group: counts as 1 ounce equivalent whole grains

Whole Wheat Bread — 1 slice

Grains Group: counts as 1 ounce equivalent whole grains

Whole Wheat Crackers — 5 crackers

Grains Group: counts as 1 ounce equivalent whole grains

RefinedGrains

Cornbread — 1 piece 2 ½” by 2 ½”

Grains Group: counts as 2 ounce equivalents refined grains

Cornflakes — 1 cup

Grains Group: counts as 1 ounce equivalent refined grains

Crackers, saltine — 7 crackers

Grains Group: counts as 1 ounce equivalent refined grains

Flour tortilla — 1 - 8” diameter

Grains Group: counts as 2 ounce equivalents refined grains

Kaiser roll — 2 ½ ounces

Grains Group: counts as 2 ½ ounce equivalents refined grains

White rice — 1 cup

Grains Group: counts as 2 ounce equivalents refined grains

What counts as an ounce equivalent of grains?

In general…

1 slice of bread

1 cup of ready-to-eat cereal

½ cup of cooked rice, cooked pasta, or cooked cereal

Whole Grains

Brown rice

Buckwheat

Bulgur (cracked wheat)Oatmeal

Popcorn

Whole grain barley

Whole grain cornmeal

Whole rye

Whole wheat bread

Whole wheat crackers

Whole wheat pasta

Whole wheat sandwich buns and rolls

Whole wheat tortillas

Wild rice

Whole wheat cereal

Muesli

Whole Grains

Less common whole grains

amaranth

milletquinoa

sorghumtriticale

Refined GrainsCornbread*

Corn tortillas*

Couscous*

Crackers*

Flour tortillas*

Grits

Noodles*

Pasta*Pitas*

PretzelsWhite bread

White sandwich rolls & bunsWhite rice

Corn flakes* Most of these products are made from refined grains. Some are made from refined

grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are

made from a mixture of whole and refined grains.