What foods are in the grain group

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What foods are in the grain group?

• Credit Pictures have been adapted from the
  Grains Food Gallery accessible from
• http//www.mypyramid.gov/pyramid/grains.html
• Additional pictures from Microsoft Clipart

Funded in part by USDAs Food Stamp Program and
Expanded Food Nutrition Education Program
(EFNEP). The Food Stamp Program provides
nutrition assistance to people with low income.
It can help you buy nutritious foods for a better
diet. To find out more, contact your local Food
Stamp office or call 1-800-430-3244. University
of Nebraska Cooperative Extension educational
program abides with the non-discrimination
policies of the University of Nebraska and the
United States Department of Agriculture
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• WholeGrains

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Brown Rice ½ Cup Grains Group counts as 1
ounce equivalent whole grains
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Oatmeal ½ Cup Grains Group counts as 1
ounce equivalent whole grains
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Popcorn 3 Cups Grains Group counts as 1
ounce equivalent whole grains
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Whole Wheat Cereal Flakes 1 Cup Grains
Group counts as 1 ounce equivalent whole grains
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Whole Wheat Bread 1 slice Grains Group
counts as 1 ounce equivalent whole grains
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Whole Wheat Crackers 5 crackers Grains
Group counts as 1 ounce equivalent whole grains
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• RefinedGrains

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Cornbread 1 piece 2 ½ by 2 ½ Grains Group
counts as 2 ounce equivalents refined grains
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Cornflakes 1 cup Grains Group counts as 1
ounce equivalent refined grains
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Crackers, saltine 7 crackers Grains Group
counts as 1 ounce equivalent refined grains
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Flour tortilla 1 - 8 diameter Grains Group
counts as 2 ounce equivalents refined grains
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Kaiser roll 2 ½ ounces Grains Group counts
as 2 ½ ounce equivalents refined grains
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White rice 1 cup Grains Group counts as 2
ounce equivalents refined grains
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What counts as an ounce equivalent of grains?

• In general
• 1 slice of bread
• 1 cup of ready-to-eat cereal
• ½ cup of cooked rice, cooked pasta, or cooked
  cereal

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Whole Grains

• Brown rice
• Buckwheat
• Bulgur (cracked wheat)Oatmeal
• Popcorn
• Whole grain barley
• Whole grain cornmeal
• Whole rye

Whole wheat bread Whole wheat crackers Whole
wheat pasta Whole wheat sandwich buns and
rolls Whole wheat tortillas Wild rice Whole wheat
cereal Muesli
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Whole Grains

• Less common whole grains
• amaranth
• milletquinoasorghumtriticale

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Refined Grains

• Cornbread
• Corn tortillas
• Couscous
• Crackers
• Flour tortillas
• Grits
• Noodles

Pasta Pitas Pretzels White bread White sandwich
rolls buns White rice Corn flakes
Most of these products are made from refined
grains. Some are made from refined grains. Some
are made from whole grains. Check the ingredient
list for the words whole grain or whole wheat
to decide if they are made from a whole grain.
Some foods are made from a mixture of whole and
refined grains.