The U.S. Department of Agriculture Food Guide Pyramid recommends you consume between six and 12 1-oz. servings of grains daily. At least half of these grains should be whole grains. Grains provide you with energizing carbohydrates, while whole grains are an important source of fiber and B vitamins. Many grains, particularly cereals and breads, are fortified with extra iron and folate -- nutrients essential to healthy red blood cells. Adequate folate intake in pregnant women also helps prevent specific birth defects. What counts as a serving of grains varies according to the type of food you choose.
Cereals
All cereals are grains, but what counts as a 1-oz. serving depends on the cereals' density and size. For ready-to-eat cereal, 1 cup of flaked or "O"-shaped cereal counts as an ounce. If you choose puffed cereal, you need to eat 1 ¼ cups to equal 1 oz. For hot cereal, such as oatmeal, count ½ cup cooked cereal as a 1-oz. serving. If you choose packets of instant hot cereal, one packet equals an ounce.
Bread
All bread products, including bakery bread, pita, tortillas and rolls, count toward your grain servings. A regular slice of bread or half an English muffin is equal to 1 oz. A small piece of cornbread, measuring about 2 ½ inches by 1 ¼ inches by 1 ¼ inches, is also equal to 1 oz. A 6-inch flour or corn tortilla counts as one serving of grains. Corn tortillas count as a whole grain. A mini-bagel is equal to a 1-oz. serving -- but most bakery bagels weigh up to 4 oz. Similarly, a small 2 1/2-inch diameter muffin counts as one serving, but commercial versions are so large they offer about three servings each.
Pasta and Side Dishes
A ½ cup serving of pasta is equal to 1 oz., as is ½ cup of any grain. To boost your whole-grain intake, choose brown rice, quinoa, bulgar, barley, millet or amaranth. Use these grains as you would white rice or noodles to complement your meat and vegetable dishes.
Snack Foods
The shape and type of cracker you choose determines how many you need to create a 1-oz. serving. Seven round or square crackers, such as saltines, make up 1 oz., while just two rye crisps are equal to 1 oz. For woven wheats, you need five crackers to make up 1 oz. Three cups of popped corn counts as one 1-oz. serving of whole grains.
Member Comments