Do It The Hard Way    

 

 
 
 
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Whole Grain
 

 

 

Whole GrainsWhole Wheat Bread

 

 

 

These are all "whole grain":

Whole Wheat Whole Oats Whole-grain Corn Popcorn
Whole Wheat Pasta Brown Rice Whole Rye Whole Grain Barley
Buckwheat Wile Rice Bulgur (cracked wheat) Millet
Quinoa      

Some equivalents for grains:

 

 
Amount that counts as 1 ounce equivalent of grains
Common portions and ounce equivalents
Bagels
 
1 “mini” bagel
1 large bagel = 4 ounce equivalents
Breads
 
100% Whole wheat
Oatmeal
 
1 regular slice
1 small slice French
4 snack-size slices rye bread
2 regular slices = 2 ounce equivalents
Bulgur
cracked wheat
½ cup cooked
 
Crackers
100% whole wheat, rye
5 whole wheat crackers
2 rye crispbreads
 
English muffins
 
whole wheat
½ muffin
1 muffin = 2 ounce equivalents
Muffins
 
whole wheat
bran, corn
1 small (2 ½” diameter)
1 large (3 ½” diameter) = 3 ounce equivalents
Oatmeal
 
½ cup cooked
1 packet instant
1 ounce dry (regular or quick)
 
Pancakes
 
Whole wheat, buckwheat
1 pancake (4 ½” diameter)
2 small pancakes (3” diameter)
3 pancakes (4 ½” diameter) = 3 ounce equivalents
Popcorn
 
3 cups, popped
1 microwave bag, popped = 4 ounce equivalents (read the label - watch for fat content.)
Ready-to-eat breakfast cereal
Toasted oat, whole wheat flakes
1 cup flakes or rounds
 
Rice
 
Brown, wild
½ cup cooked
1 ounce dry
1 cup cooked = 2 ounce equivalents
Pasta--spaghetti, macaroni, noodles
Whole wheat
 
½ cup cooked
1 ounce dry
1 cup cooked = 2 ounce equivalents
Tortillas
 
Whole wheat, whole grain corn
1 small flour tortilla (6” diameter)
1 corn tortilla (6” diameter)
1 large tortilla (12” diameter) = 4 ounce equivalents

 

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Do It The Hard Way is intended for informational and educational purposes only and is not meant to be a substitute for advice and guidance from any health care professional. Always seek the advice of your doctor or qualified health care provider prior to starting any new diet or exercise program and with any questions you may have regarding any medical conditions. The creators and participants of this site disclaim any liability or loss in connection with the content provided here.