Dietary Guidelines Explained: Eat more whole grains

"Consume three or more ounce-equivalents of whole-grain products per day."

Confused? We were! In translation… “consume three or more ounce-equivalents” means eat at least three one-ounce servings of wholegrain foods per day. Common one-ounce servings of wholegrain products include a half cup of cooked brown rice, a half cup of whole-wheat pasta, one to three slices of wholegrain bread, or one serving of wholegrain cereal. A good approach is to choose wholegrain (brown) instead of refined grain (white) products whenever you can. Try these other hints to help you out:

  • Serve or request brown or wild rice instead of white. Be persistent with this choice - brown rice can take some getting used to, but once you're hooked, you'll love it!
  • Use whole-wheat tortillas for burritos and wrap sandwiches
  • Ditch those Cocoa Puffs in favor of a wholegrain cereal such as those from General Mills or Kashi
  • Choose breads with flecks of grain in them such as rye, oatmeal, wholegrain, sprouted grain etc. (i.e. those that least resemble Wonderbread)
  • Add brown or wild rice to soups
  • Choose wholegrain crackers and snack foods