What counts as a serving of whole grains?

What counts as a serving of whole grains?

Info source

http://wholegrainscouncil.org/whole-grains-101/what-counts-as-a-serving

Many people are confused about what "a serving" or "three servings" of whole grains actually means. A serving is not just whatever amount you feel like putting on your plate!

A SERVING OF 100% WHOLE GRAIN FOODS

If you enjoy foods made entirely with whole grain, you can follow the suggestions in the 2010 Dietary Guidelines for Americans, where a serving of whole grain is defined as any of the following:

1/2 cup cooked brown rice or other cooked grain

1/2 cup cooked 100% whole-grain pasta

1/2 cup cooked hot cereal, such as oatmeal

1 ounce uncooked whole grain pasta, brown rice or other grain

1 slice 100% whole grain bread

1 very small (1 oz.) 100% whole grain muffin

1 cup 100% whole grain ready-to-eat cereal

(The US Dietary Guidelines don't actually use the word "serving." They call the amounts above "ounce-equivalents." If you want to know more about ounce equivalents, click here. 

http://wholegrainscouncil.org/whole-grains-101/what-is-an-ounce-equivalent

Skip it if you're doing fine without this term.)

16 GRAMS = A SERVING OF OTHER FOODS

Some 100% whole grain foods – like crackers, waffles, granola bars, etc. – aren't on the Dietary Guidelines' list, so it's hard to know what constitutes a serving.

Other foods might contain significant amounts of whole grain – but also contain some refined grain. It's only logical that you'd have to eat a larger amount of those foods to get the same amount of whole grain.

In both cases, you can count a serving of whole grains as 16 grams (16g) of whole grain ingredients.

A small amount of whole grain translates into big health benefits! 16 grams of whole wheat flour, for instance, would equal about one and half tablespoons.