Whole Grains MyPlate

Before you eat, think about what and how much food goes on your plate or in your cup or bowl. 

Over the day, include a variety of foods from all 5 food groups using MyPlate as your guide to make sure you get the nutrients you need.

A food is a whole grain if it was made with all three parts of the grain:

• Starchy inside (Germ)
• The middle (Endosperm)
• Outer shell (Bran)

Whole grains are a good choice because they are full of important nutrients that work together to keep you healthy. When you only eat a part of the grain you are missing out on the benefits of the whole grain.

Foods that would be in this group include bread, rice, pasta, breakfast cereals, oatmeal, grits, tortillas, and many more! But not all types of these foods are created equal. Some foods in these groups have been processed to remove parts of the whole grain like the bran or germ. By doing this, it has then removed many of the healthy nutrients linked with the grain.

How Much Do I Need?

The amount of grain you should eat in a day will depend on your age and gender. Most Americans eat enough total grain foods. However, few eat enough WHOLE grains. At least half of the grains we eat should be whole grains.

Check out the chart below from MyPlate:

But what is an ounce?

See the chart below for examples of what 1 ounce equivalent is:

Health Benefits of the Grain Group

• May reduce the risk of getting heart disease
• Lower cholesterol because of higher fiber content
• Help maintain a healthy weight
• Provides energy, vitamins (folate, vitamin E and B), and antioxidants
• Includes fiber to help with digestion

How to Know if it is a Whole Grain

Look for the word “whole” with the name of a grain after it, like wheat, corn, oats, barley or others! This should be the first ingredient. The Whole Grain stamp on products can help you spot whole grain foods too, look for the one with “100%” on it.

Some examples of whole grain foods include:

• 100% whole wheat breads, tortillas, bagels and pita pockets 
• Popcorn
• Brown rice cakes 
• Whole wheat pasta and crackers 
• Brown rice
• Oats (whole, rolled), oatmeal
• Barley
• Whole cornmeal
• White whole wheat bread

Watch out for tricky food labels!

• “Made with whole grain” means it contains some whole grain, but not much. 
• “100% wheat” does not mean 100% whole wheat. This just means the only grain used is wheat. 
• “Multigrain” means it contains more than one kind of grain, but they may not be whole grains. 
• A “whole grain” (wheat, oats, corn, etc.) should be listed first on the ingredient list to qualify.

10 Tips to Make Half Your Grains Whole Grain

1. Make simple changes: To make half your grains whole grains, choose 100% whole-wheat bread, bagels, pasta, or tortillas; brown rice; oatmeal, or grits.
2. Whole grains can be healthy snacks: Popcorn, 100% whole-wheat or rye crackers, Frosted Mini Spooners, and Cheerios are whole grains.
3. Save some time: Cook extra brown rice or oatmeal when you have time. Refrigerate half of what you cook to heat and serve later in the week.
4. Mix it up with whole grains: Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf.
5. Try whole-wheat versions: Change up your favorite meal with whole grains. Try brown rice stuffing in baked green peppers or tomatoes, and whole-wheat noodles in lasagna.
6. Bake up some whole-grain goodness: Experiment by substituting buckwheat, millet, whole wheat, or oat flour for up to half of the flour in your favorite pancake, or waffle, cookie, or muffin recipes. 
7. Be a good role model for children: Set a good example for children by serving and eating whole grains every day with meals or as snacks.  Try Wheat Chex, All Bran Complete, or Whole Grain Cream of Wheat WIC cereals.
8. Check the label: Most refined grains are enriched. This means that certain B vitamins and iron are added back after processing. Check the ingredients list to make sure the word “enriched” is not included in the grain name.
9. Know what to look for on the ingredients list: Read the ingredients list and choose products that name a whole-grain ingredient first on the list. Look for “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “whole-grain cornmeal,” “whole oats,” or “whole rye.”
10. Be a smart shopper: The color of a food is not an indication that it is a whole-grain food. Foods labeled as “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products and may not contain any whole grain.

Source: ChooseMyPlate, Whole Grain Council