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What qualiﬁes as a “whole grain option?”
Foods like these count as whole grain options. it’s not so hard to oﬀer at least one a day!
A side dish made with any whole grain, such as brown rice, exotic colored rices, wild rice, quinoa, or barley
Whole grain pasta
Oatmeal, Cheerios® or other whole grain breakfast cereals
Whole grain breads, crackers, and ﬂatbreads in the breadbasket
Whole grain cakes, cookies, brownies for dessert
Ethnic dishes like whole corn tortillas, buckwheat soba noodles, or kasha
How much is 8 grams?
To qualify, a food must contain at least 8 grams of whole grain ingredients per serving. If you’re measuring ingredients using grams, simply count the grams.
If you feel more comfortable with common kitchen measurements, any of these amounts per serving will ensure that you’ve met the requirements.
Whole grains (brown rice, quinoa, bulgur, etc.): ¼ cup cooked or ½ oz dry
Hot cereal (oatmeal, etc.): ¼ cup cooked or ½ oz dry
Whole grain pasta: ¼ cup cooked or ½ oz dry
Bread: 1 small slice 100% whole grain bread; 1 large slice “half and half” bread
Just one tablespoon of whole grain ﬂour per serving counts… But more is always better!