Make Half Your Grains Whole

A Look at MyPyramid Grain Group

Recommendations

Julie Garden-Robinson, Food and Nutrition Specialist

Bridget Curley, Program Assistant

Not Just Breads and Cereals

▲MyPyramid lists the “Grain Group” instead of “Breads and Cereals”

▲Eat more whole grains

New Food Guide Pyramid

▲Specific for your needs▲Age, gender and activity level

▲“Servings” are in ounce equivalents

How do you know it’s whole?

▲On the ingredient list look for:

Brown rice BulgurGraham flour Oatmeal

Whole-grain corn Whole oatsWhole rye Whole

wheatWild rice

FDA Whole-Grain Health Claim

▲“Diets high in plant foods, i.e. fruits, vegetables, legumes and whole-grain cereals, are associated with a lower occurrence of coronary heart disease and cancers of the lung, colon, esophagus and stomach.”

What is the Grain Difference?

▲Whole grains: made from entire kernel including germ, bran and endosperm

▲Refined grains: milled so germ and bran are removed

▲Fiber is important for health and can help weight management

Get More Whole Grains

▲Try to substitute whole-grain products for those normally bought

▲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

Ounce Equivalents

▲One “ounce equivalent” equals:▲½ cup cooked rice, cooked pasta or

cooked cereal▲1 cup of ready-to-eat cereal▲1 slice of bread

Daily Recommendations*

Children

2-3 years old4-8 years old

3 oz equivalents4-5 oz equivalents

1 ½ oz2-2 ½ oz

Girls 9-13 years old14-18 years old

5 oz equivalents6 oz equivalents

3 oz3 oz

Boys 9-13 years old14-18 years old

6 oz equivalents7 oz equivalents

3 oz3 ½ oz

Whole Grains Needed

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

Daily Recommendations

Whole Grains Needed

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

6 oz equivalents6 oz equivalents5 oz equivalents

3 oz3 oz3 oz

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

8 oz equivalents7 oz equivalents6 oz equivalents

4 oz3 ½ oz3 oz

For Additional Information

▲Visit www.MyPyramid.gov to personalize your food pyramid plan

▲Visit www.ag.ndsu.nodak.edu/food.htm for nutrition, food safety and health information