Whole grain really is an important part of a healthy diet. The evidence is clear
— whole grain packs a lot of healthful benefits in a tiny package. You know now
why they are important, but what does that mean for you —
how much whole
grain should you be getting every day?
You might be surprised to know that, while most Americans eat enough grains, only
one in ten are getting enough whole grain. In fact, most Americans consume
no more than a single serving of whole grain daily!
Check out the chart below to see how many servings of whole grain are recommended
for you based on your age and gender. Don’t worry — you don’t need to be a math
whiz to figure this out. "Make Half Your Grains Whole" is a slogan that is simple
and straight to the point — half of your daily grain servings should come from whole
grain foods. For most people, this is a minimum of three "ounce-equivalent" servings.
An ounce-equivalent serving of whole grain is equal to 16 grams of whole grain —
if you’re aiming for three servings, that is equal to at least 48 grams of whole
grain. This amount of whole grain has been linked to a number of health benefits.
If you are a...
|
Grains*
(ounce equivalents) |
Whole Grains
(ounce equivalents) |
Woman
Older Adult (51+ years)
Teenage Girl
Child (9-13 years) |
5-6 |
3 |
Teenage Boy
Man (31-50 years) |
7 |
3.5 |
| Man (19-30 years) |
8 |
4 |
* The recommended amount of grains is based on calorie needs. Amounts noted are appropriate for individuals who get less than 30 min. of moderate physical activity daily.