1. Make Half Your Grains Whole A Look at MyPyramid Grain Group Recommendations Julie Garden-Robinson, Food and Nutrition Specialist Bridget Curley, Program Assistant

2. Not Just Breads and Cereals ▲ MyPyramid lists the “Grain Group” instead of “Breads and Cereals” ▲ Eat more whole grains

3. New Food Guide Pyramid ▲ Specific for your needs ▲ Age, gender and activity level ▲ “Servings” are in ounce equivalents

4. How do you know it’s whole? ▲ On the ingredient list look for: Brown riceBulgur Graham flour Oatmeal Whole-grain corn Whole oats Whole rye Whole wheat Wild rice

5. FDA Whole-Grain Health Claim ▲ “Diets high in plant foods, i.e. fruits, vegetables, legumes and whole-grain cereals, are associated with a lower occurrence of coronary heart disease and cancers of the lung, colon, esophagus and stomach.”

6. What is the Grain Difference? ▲ Whole grains: made from entire kernel including germ, bran and endosperm ▲ Refined grains: milled so germ and bran are removed ▲ Fiber is important for health and can help weight management

7. Get More Whole Grains ▲ Try to substitute whole-grain products for those normally bought ▲ 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

8. Ounce Equivalents ▲ One “ounce equivalent” equals: ▲ ½ cup cooked rice, cooked pasta or cooked cereal ▲ 1 cup of ready-to-eat cereal ▲ 1 slice of bread

9. Daily Recommendations * Children2-3 years old 4-8 years old 3 oz equivalents 4-5 oz equivalents 1 ½ oz 2-2 ½ oz Girls9-13 years old 14-18 years old 5 oz equivalents 6 oz equivalents 3 oz Boys9-13 years old 14-18 years old 6 oz equivalents 7 oz equivalents 3 oz 3 ½ oz Whole Grains Needed * For those who get less than 30 minutes of physical activity

10. Daily Recommendations Whole Grains Needed Women 19-30 years old 31-50 years old 51 + years old 6 oz equivalents 5 oz equivalents 3 oz Men 19-30 years old 31-50 years old 51 + years old 8 oz equivalents 7 oz equivalents 6 oz equivalents 4 oz 3 ½ oz 3 oz

11. For Additional Information ▲ Visit www.MyPyramid.gov to personalize your food pyramid planwww.MyPyramid.gov ▲ Visit www.ag.ndsu.nodak.edu/food.htm for nutrition, food safety and health information www.ag.ndsu.nodak.edu/food.htm