MyPlate- Make Half Your Grains Whole Grains
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Transcript of MyPlate- Make Half Your Grains Whole Grains
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MAKE AT LEAST HALF YOUR GRAINS
WHOLE GRAINSThe MyPlate Grains Group
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition SpecialistStacy Wang, R.D., L.R.D., Extension Associate
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Wholesome Grains
Whole Grain
s
Good source of
fiber
Source of magnesiu
m and selenium
Good source of
B vitamins
Good source of
iron
NDSU Extension Service
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MyPlate
Recommendations depend on:
Age Gender
Activity level
Keep this in mind
NDSU Extension Service
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Servings Are Measured In Ounce Equivalents
What counts as an ounce?
1 ounc
e
1 slice of bread
½ cup cooked pasta
1 small bagel
NDSU Extension Service
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What’s the Difference?
Refined grains
Whole grains
Endosperm
Bran
Germ
Endosperm
Bran
Endosperm
GermNDSU Extension Service
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How Do You Know It’s Whole?
Look for these on the ingredient list:
Whole wheat
Brown rice
Graham flour
Whole-grain corn
Whole rye Wild rice Bulgur Whole
oats
NDSU Extension Service
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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
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Daily Recommendations
Daily recommendationDaily minimum
amount of whole grains
Children
2 to 3 years old4 to 8 years old
3 ounce equivalents5 ounce equivalents
1½ ounces2½ ounces
Girls 9 to 13 years old14 to 18 years old
5 ounce equivalents6 ounce equivalents
3 ounces3 ounces
Boys 9 to 13 years old14 to 18 years old
6 ounce equivalents8 ounce equivalents
3 ounces4 ounces
* For those who get less than 30 minutes of physical activity
NDSU Extension Service
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Daily Recommendations
Daily recommendationDaily minimum
amount of whole grains
Women 19 to 30 years old31 to 50 years old51 + years old
6 ounce equivalents6 ounce equivalents5 ounce equivalents
3 ounces3 ounces3 ounces
Men 19 to 30 years old31 to 50 years old51 + years old
8 ounce equivalents7 ounce equivalents6 ounce equivalents
4 ounces3½ ounces3 ounces
NDSU Extension Service
* For those who get less than 30 minutes of physical activity
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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