Getting the right amount counts
The number of servings of grains that you need each day depends upon your age, gender and calorie needs. The recommended amount of grains that a particular person should consume daily is expressed in terms of “ounce-equivalents” but is commonly referred to as “ounces” (or servings) of grains.
A person who needs 2,000 calories each day to maintain a healthy body weight could eat 6 to 8 servings of grains (at least half of the servings should be whole-grain foods) and 8 to 10 servings total of vegetables and fruits (about ½ cup counts as a serving).
We recommend obtaining fiber from foods rather than from fiber supplements. Check the Nutrition Facts label on food packages to find foods with a higher amount of fiber. Try to get about 25 grams of fiber each day.
Serving Size for Whole and Enriched Grains
The following count as 1 ounce-equivalent (or 1 serving) of grains:
Whole-Grain Choices
1 slice whole-grain bread (such as 100% whole-wheat bread)
1 ounce ready-to-eat, whole-grain cereal (about 1 cup wheat flakes)
1⁄2 cup cooked whole-grain cereal, brown rice, or whole-wheat pasta
5 whole-grain crackers
3 cups popped popcorn
Enriched Choices
1 slice white bread
1 small white roll
1 ounce ready-to-eat cereal (about 1 cup corn flakes)
1⁄2 cup cooked cereal, white rice, or pasta
9 mini 3-ring pretzels
1 4.5 -inch pancake
1 6-inch flour or corn tortilla
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