How much whole grains and fruits and vegetables should a person eat daily (by American Heart association)

Info source: https://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Whole-Grains-and-Fiber_UCM_303249_Article.jsp

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