MyPlate- Make Half Your Grains Whole Grains
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MyPlate- Make Half Your Grains Whole Grains
- 1. MAKE AT LEAST HALF YOUR GRAINS WHOLE GRAINS The MyPlate Grains Group Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist Stacy Wang, R.D., L.R.D., Extension Associate
- 2. Wholesome Grains Source of Good magnesium source of B and vitamins selenium Good Good source of source of fiber iron Whole Grains NDSU Extension Service
- 3. MyPlate Recommendations depend on: Activity Age Gender level NDSU Extension Service
- 4. Servings Are Measured In Ounce Equivalents What counts as an ounce? 1 slice of bread 1 ½ cup cooked ounce pasta 1 small bagel NDSU Extension Service
- 5. What’s the Difference? Bran Refined Whole grains grains Endosperm Germ NDSU Extension Service
- 6. How Do You Know It’s Whole? Look for these on the ingredient list: Whole Brown Graham Whole- wheat rice flour grain corn Whole Whole rye Wild rice Bulgur oats NDSU Extension Service
- 7. Tips For Adding More Whole Grains to Your Diet Buy whole-grain products Use brown rice and whole-wheat pasta in dishes Add or substitute whole-grain flour or oatmeal in baked goods Snack on whole-grain cereals, crackers and chips NDSU Extension Service
- 8. Daily Recommendations Daily minimum Daily recommendation amount of whole grains Children 2 to 3 years old 3 ounce equivalents 1½ ounces 4 to 8 years old 5 ounce equivalents 2½ ounces Girls 9 to 13 years old 5 ounce equivalents 3 ounces 14 to 18 years old 6 ounce equivalents 3 ounces Boys 9 to 13 years old 6 ounce equivalents 3 ounces 14 to 18 years old 8 ounce equivalents 4 ounces * For those who get less than 30 minutes of physical activity NDSU Extension Service
- 9. Daily Recommendations Daily minimum Daily recommendation amount of whole grains Women 19 to 30 years old 6 ounce equivalents 3 ounces 31 to 50 years old 6 ounce equivalents 3 ounces 51 + years old 5 ounce equivalents 3 ounces Men 19 to 30 years old 8 ounce equivalents 4 ounces 31 to 50 years old 7 ounce equivalents 3½ ounces 51 + years old 6 ounce equivalents 3 ounces * For those who get less than 30 minutes of physical activity NDSU Extension Service
- 10. Want More Information? Visit www.ChooseMyPlate.gov to personalize your food plan Check out www.ndsu.edu/eatsmart for nutrition, food safety and health information December 2012