How much of your grains should be whole grains according to the My Food Plate guidelines?

December 8, 2025 •

2 min read

According to the U.S. Dietary Guidelines for Americans and MyPlate, the recommendation is to make at least half of your daily grain intake whole grains. This seemingly simple guideline has a significant impact on your overall health, from improving digestion to reducing the risk of chronic diseases.

Quick Summary

The MyPlate guidelines recommend that at least half of your total daily grain intake should come from whole grain sources. This choice provides important nutrients, supports digestive health, and reduces the risk of chronic diseases compared to refined grains.

Key Points

Target Half: The MyPlate guideline recommends making at least half of your daily grain consumption whole grains.
Kernel Parts Matter: The key difference is that whole grains contain the entire kernel—bran, germ, and endosperm—while refined grains do not.
Fiber is Key: Whole grains are significantly higher in dietary fiber, which is crucial for digestion and feeling full.
Check Labels: Identifying genuine whole-grain products requires reading the ingredient list for the word "whole" and being cautious of marketing terms like "multigrain."
Substitute Simply: Easy swaps like brown rice for white rice and whole-wheat bread for white bread can significantly increase your whole-grain intake.
Multiple Health Benefits: Eating more whole grains can reduce the risk of heart disease, stroke, type 2 diabetes, and aid in weight management.
Don't Judge by Color: A darker color does not necessarily indicate a whole-grain product; some products use molasses or coloring.

Understanding the MyPlate Recommendation for Grains

MyPlate, the visual food guide from the USDA since 2011, recommends making at least half of your daily grain intake whole grains. The grains group comprises about a quarter of your total food intake. Prioritizing whole grains over refined grains is a key aspect of this recommendation.

Whole Grains vs. Refined Grains: The Key Differences

A whole grain includes all three parts of the kernel: the bran, germ, and endosperm. The bran and germ contain fiber, vitamins, and minerals. Refined grains are processed to remove the bran and germ, leaving only the endosperm, which mainly consists of starchy carbohydrates. While enriched refined grains have some nutrients added back, they lack the fiber of whole grains.

The Health Benefits of Choosing Whole Grains

Consuming at least half of your grains as whole grains offers numerous health benefits due to their higher fiber and nutrient content. These benefits include improved digestive health, reduced risk of heart disease and stroke, better blood sugar control, support for weight management, and reduced inflammation.

Comparing Whole Grains vs. Refined Grains


Feature	Whole Grains	Refined Grains
Processing	Contains bran, germ, and endosperm.	Bran and germ removed.
Nutrients	High in fiber, B vitamins, iron, and antioxidants.	Lower in fiber; enriched with some nutrients.
Fiber	High.	Low.
Examples	Whole-wheat bread, brown rice, oatmeal, quinoa.	White bread, white rice, white pasta.

Practical Strategies for Increasing Your Whole Grain Intake

Incorporating more whole grains can be done gradually through simple swaps and careful food choices. Start with breakfast by choosing oatmeal. Substitute brown rice for white rice and whole-wheat pasta for white pasta. Explore different grains like quinoa or bulgur. Always check ingredient lists for the word "whole" and look for the Whole Grains Council stamp. Blending whole and refined grains can also be a good starting point. Air-popped popcorn is a whole-grain snack option.

Conclusion

Adhering to the MyPlate guideline of making at least half your grains whole grains is a simple but impactful step towards a healthier diet. This choice increases your intake of essential nutrients and fiber, supporting digestive health, reducing chronic disease risk, and aiding in weight management. By being mindful of food choices and labels, integrating more whole grains into your diet is achievable and beneficial for long-term health.

Optional Outbound Link

For more detailed information on MyPlate recommendations, visit the official MyPlate.gov website at https://www.myplate.gov/.

Frequently Asked Questions

The MyPlate guidelines recommend that at least half of your total daily grain intake should come from whole grains.

A whole grain contains the entire kernel, including the fiber-rich bran, the nutrient-dense germ, and the starchy endosperm. A refined grain has had the bran and germ removed, leaving only the endosperm.

Whole grains are healthier because they contain more dietary fiber, vitamins, minerals, and antioxidants, which are largely removed during the refining process for refined grains.

To identify a whole-grain product, look for the word "whole" before the grain name on the ingredient list, such as "whole-wheat flour." The Whole Grains Council stamp is also a helpful indicator.

No, not necessarily. "Wheat bread" often means the bread is made from refined white flour. Always check the ingredient list for the phrase "100% whole wheat" to be sure.

You can start by making simple swaps, such as choosing brown rice instead of white rice, whole-wheat pasta instead of white pasta, and opting for oatmeal for breakfast.

The MyPlate recommendation is to make at least half your grains whole, meaning refined grains can still be part of a balanced diet. However, prioritizing whole grains ensures you get more essential nutrients and fiber.