Eat More...

Whole-wheat bread

Brown Rice

Whole-wheat pasta

Whole-grain cereals

Oatmeal

Eat Less...

White Bread

White rice

White pasta

Cereal made with added sugar and fat

How Many Whole Grains Should You Eat?

The updated food guide pyramid recommends eating at least three servings of whole grains every day, or half of your total grain intake.

What Counts as a Serving?

• 1 slice of whole-wheat bread
• 1/2 cup cooked brown rice or whole-wheat pasta
• 1 cup whole-grain cereal
  -raisin bran
  -shredded wheat
  -Cheerios
  -Total
• 1/2 cup cooked oatmeal
• 5-inch corn tortilla
• 3 cups popcorn

The Whole Grain Story

What is whole grain?

All grains start out as whole grains.  The term whole grain means that the entire kernel (including the bran, endosperm and germ) is left intact during processing.

Refined grains are missing parts of the kernel and consequently are missing many of the nutrients and health benefits of whole grains.

Health Benefits of Whole Grains:

• Adds fiber to the diet
• Provides B vitamins
• Reduces heart disease
• Reduces cholesterol levels
• Controls weight
• Helps with diabetic control
• Helps to control blood pressure

Reading Labels to Select Whole Grain Foods

Packaging and food labels can be misleading.  Look at the list of ingredients on the food label.  The first ingredient listed is present in the highest quantity by weight.  Look for the word "whole" in front of a grain to be named first on the label's ingredient list, such as "whole wheat," if you want to get a food that is high in whole grains.  Wheat flour, enriched flour and degerminated cornmeal are not whole grains.

A food's color is not helpful in identifying whether it contains whole grain ingredients.  Dark or brown bread is often a whole grain food, but it may just have molasses or caramel food coloring added.  Alternatively, whole grain foods may be light in color, such as those made from oats or white wheat.