A whole grain is any grain that still has it’s endosperm, bran and germ in it’s original proportion. The bran and germ are what make the whole grain substantially better for you.
An enriched grain has had the bran and the wheat germ taken out, which removes important nutrients such as fiber. A grain that is “enriched” has some of these nutrients added back in but the composition of the grain has been changed and does not break down in the body the same.
How Much Is a Serving of Whole Grain?
Serving recommendations vary based on age and gender. The recommendations listed below are for moderately active individuals.
Preschoolers should have between two and three ounces a day.
Children between the ages of four and eight should have five ounce equivalents a day.
Girls nine to thirteen need five ounce equivalent.
Girls aged fourteen to eighteen need six ounce equivalents.
Boys between nine and thirteen need six ounce equivalents.
Boys between fourteen and eighteen need seven ounce equivalents.
Women between nineteen and fifty need six ounces.
Any woman over fifty needs five ounces.
Men between nineteen and thirty need eight ounces.
Men between thirty one and fifty need seven ounces.
Men older than fifty need six ounce equivalents.
In foods that are not solely a whole grain, servings are measured by grams. In this case sixteen grams is considered a full serving. For example, when eating corn nibblets, a serving is easily measured by doling out three ounces. However, when eating a food that is mixed with enriched grains, they must be counted using grams as a serving.