According to the new USDA MyPlate nutritional guidelines, the amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in the chart. Most Americans consume enough grains, but few are whole grains.
At least half of all the grains eaten should be whole grains.
|
Daily
recommendation* |
Daily minimum amount
of whole grains |
|||||
|---|---|---|---|---|---|---|
|
Children
|
2-3 years old
|
3 ounce equivalents**
|
1 ½ ounce equivalents**
|
|||
|
4-8 years old
|
5 ounce equivalents**
|
2 ½ ounce equivalents**
|
||||
 |
||||||
|
Girls
|
9-13 years old
|
5 ounce equivalents**
|
3 ounce equivalents**
|
|||
|
14-18 years old
|
6 ounce equivalents**
|
3 ounce equivalents**
|
||||
|
||||||
|
Boys
|
9-13 years old
|
6 ounce equivalents**
|
3 ounce equivalents**
|
|||
|
14-18 years old
|
8 ounce equivalents**
|
4 ounce equivalents**
|
||||
|
||||||
|
Women
|
19-30 years old
|
6 ounce equivalents**
|
3 ounce equivalents**
|
|||
|
31-50 years old
|
6 ounce equivalents**
|
3 ounce equivalents**
|
||||
|
51+ years old
|
5 ounce equivalents**
|
3 ounce equivalents**
|
||||
|
||||||
|
Men
|
19-30 years old
|
8 ounce equivalents**
|
4 ounce equivalents**
|
|||
|
31-50 years old
|
7 ounce equivalents**
|
3 ½ ounce equivalents**
|
||||
|
51+ years old
|
6 ounce equivalents**
|
3 ounce equivalents**
|
||||
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. Click here for more information about physical activity.
**Click here to see what counts as an ounce-equivalent of grains.
Key Consumer Message: Make at least half your grains whole grains.
Source:Â MyPlate.gov
