How Much Grains Does Your Family Need?
First, My Plate tells us that we need foods from the grains group every day. When you look at your plate, a balanced meal would have half of your grains coming from whole grains. Grains represent 1/4 of your plate's food. The grains represents the orange part of the My Plate or the Food Pyramid.
The exact amount of grains that each of your family members need really depends on these factors:
To find out how much foods your child needs, visit our meal planner tool or for a print the daily requirements for your child.
In general, the USDA My Plate has created these daily recommended guidelines:
See what counts as a grains serving.*
Recommended servings are shown in ounces or ounce equivalents.
| Grains Group Recommended Daily Servings | ||
|---|---|---|
| Total Grains Servings | Servings of Whole Grains | |
| 2-3 years old | 3 ounce equivalents | 1-1/2 ounce equivalents |
|
4-8 years old
|
5 ounce equivalents | 2-1/2 ounce equivalents |
|
Girls 9-13 years old
|
5 ounce equivalents | 3 ounce equivalents |
|
Girls 14-18 years old
|
6 ounce equivalents | 3 ounce equivalents |
|
Boys 9-13 years old
|
6 ounce equivalents | 3 ounce equivalents |
|
Boys 14-18 years old
|
8 ounce equivalents | 4 ounce equivalents |
| Women 19-30 years old | 6 ounce equivalents | 3 ounce equivalents |
| Women 31-50 years old | 6 ounce equivalents | 3 ounce equivalents |
| Women 51+ years old | 5 ounce equivalents | 3 ounce equivalents |
| Men 19-30 years old | 8 ounce equivalents | 4 ounce equivalents |
| Men 31-50 years old | 7 ounce equivalents | 3-1/2 ounce equivalents |
| Men 51+ years old | 6 ounce equivalents | 3 ounce equivalents |
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