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Grains are an essential component of a healthy eating plan. The key recommendations according to current Food Guidance System is to “make at least half your grains whole grains.” The amount of grain foods needed is determined by age, gender, and level of physical activity. The daily amount needed for individuals can vary between 3 and 8 ounce-equivalents while ensuring at least half of the grains you eat are whole grains. People who are very active, getting more than 30 minutes of moderate exercise daily, may need more while staying within calorie needs. Americans in general consume enough grains, however, get few whole grains.
Recommended daily amounts are listed in the table below. (Source: ChooseMyPlate)
| Age Group | Daily Recommendations* in ounce-equivalents (oz-equiv) | Daily minimum amount of whole grains in ounce-equivalents (oz-equiv) "Make at least 1/2 your grains whole grains" | |
| Children | 2-3 yrs 4-8 yrs | 3 oz-equiv 5 oz-equiv | 11/2 oz-equiv 21/2 oz-equiv |
| Girls | 9-13 yrs 14-18 yrs | 5 oz-equiv 6 oz-equiv | 3 oz-equiv 3 oz-equiv |
| Boys | 9-13 yrs 14-18 yrs | 6 oz-equiv 8 oz-equiv | 3 oz-equiv 4 oz-equiv |
| Women | 19-30 yrs 31-50 yrs 51+ yrs | 6 oz-equiv 6 oz-equiv 5 oz-equiv | 4 oz-equiv 31/2 oz-equiv 3 oz-equiv |
| Men | 19-30 yrs 31-50 yrs 51+ yrs | 8 oz-equiv 7 oz-equiv 6 oz-equiv | 4 oz-equiv 31/2 oz-equiv 3 oz-equiv |
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities.
Generally, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group. The list below shows some examples of specific amounts that count as 1 ounce-equivalent of grains in a daily meal plan.
The number of ounce-equivalents for common portions are also shown for some food items. Read the Nutrition Facts Label to determine the 1-ounce equivalent in different grain products. (Source: ChooseMyPlate)
Examples of 1-ounce equivalents of common grain foods are:
*WG - Whole Grain *RG - Refined Grains
Go to www.choosemyplate.gov for a complete list of whole grain and refined grain servings.
