Working whole grain foods into your diet is important. A simple way to start is to substitute refined grain products, like white bread, with whole grain alternatives. When it comes to cereal, look for varieties that contain at least 8 grams of whole grain per serving. You can also look at the product's ingredients to see if the word "whole" appears before different varieties of grains, or to see if whole grain is the first ingredient.
For the average 2,000 calorie per day food plan, most adults need 6 ounce equivalents of grain every day. Think of 1 ounce as a slice of bread, a cup of ready-to-eat cereal, or a 1/2 cup of cooked rice, pasta or cereal. Aim to make at least half of your grains whole by having 3-ounce servings of whole grain every day for a total of at least 48 grams of whole grain.
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3 grams of soluble fiber daily from whole grain oat foods, like original Cheerios® and Honey Nut Cheerios cereal, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Original Cheerios cereal provides 1 gram per serving; Honey Nut Cheerios cereal provides 0.75 gram per serving. All Big G cereals have at least 8 grams of whole grain per serving; at least 48 grams are recommended daily.