Getting enough whole grains.

According to the USDA, everyone needs whole grains. But the amount needed depends on age, level of activity and sex. This is a breakdown of just how many servings you need.

USDA Chart

What's a serving of whole grains?

The USDA guidelines define a one ounce serving as any of the following amounts, for products where all the grain ingredients are whole grains:

  • 1/2 cup cooked rice, bulgur or pasta
  • 1 ounce dry pasta or rice
  • 1 slice bread
  • 1 small muffin
  • 1 cup ready-to-eat cereal flakes

If you're enjoying whole grains in products that mix whole grains with enriched/refined grains, look for the Whole Grain Stamp to be sure you're getting at least a half serving — or 8 grams — of whole grains.