1. 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 USDA’s 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

3. Whole Grains

4. Brown Rice — ½ Cup Grains Group: counts as 1 ounce equivalent whole grains

5. Oatmeal — ½ Cup Grains Group: counts as 1 ounce equivalent whole grains

6. Popcorn — 3 Cups Grains Group: counts as 1 ounce equivalent whole grains

7. Whole Wheat Cereal Flakes — 1 Cup Grains Group: counts as 1 ounce equivalent whole grains

8. Whole Wheat Bread — 1 slice Grains Group: counts as 1 ounce equivalent whole grains

9. Whole Wheat Crackers — 5 crackers Grains Group: counts as 1 ounce equivalent whole grains

10. Refined Grains

11. Cornbread — 1 piece 2 ½” by 2 ½” Grains Group: counts as 2 ounce equivalents refined grains

12. Cornflakes — 1 cup Grains Group: counts as 1 ounce equivalent refined grains

13. Crackers, saltine — 7 crackers Grains Group: counts as 1 ounce equivalent refined grains

14. Flour tortilla — 1 - 8” diameter Grains Group: counts as 2 ounce equivalents refined grains

15. Kaiser roll — 2 ½ ounces Grains Group: counts as 2 ½ ounce equivalents refined grains

16. White rice — 1 cup Grains Group: counts as 2 ounce equivalents refined grains

17. 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

18. 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

19. Whole Grains Less common whole grains amaranth millet quinoa sorghum triticale

20. 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.