How to Get 3 Servings of Whole Grains Per Day

October 31, 2025 •

3 min read

According to the Whole Grains Council, at least half of the grains we eat should be whole grains, which typically means aiming for at least three servings daily. This guide shows you how to get 3 servings of whole grains per day by making simple, strategic choices at every meal, ensuring you reap the full health benefits with ease.

Quick Summary

This practical guide provides meal-by-meal strategies and simple food swaps to help you effortlessly incorporate the recommended three daily servings of whole grains into your diet. Includes concrete serving examples, tips for identifying whole-grain products, and diverse recipe ideas for breakfast, lunch, and dinner.

Key Points

Easy Swaps: Replace refined products like white bread and rice with whole-grain alternatives such as whole-wheat bread, brown rice, and whole-wheat pasta.
Start the Day Whole: Begin your day with a whole-grain breakfast, such as a bowl of oatmeal, shredded wheat cereal, or a slice of whole-grain toast.
Boost Your Lunch: Add cooked whole grains like quinoa, bulgur, or brown rice to salads or soups for extra fiber and nutrients.
Make Grains a Side: Use 1/2 cup of cooked brown rice, barley, or other intact grains as a hearty and nutritious side dish for dinner.
Snack Smart: Enjoy whole-grain snacks like air-popped popcorn, whole-grain crackers with hummus, or homemade whole-grain muffins.
Look for the Label: When buying packaged foods, check the ingredient list for the word "whole" as the first ingredient or look for the Whole Grain Stamp.
Every Bit Counts: Even if you don't hit three servings every day, every portion of whole grain you add improves your diet and contributes to better health.

Understanding Whole Grains vs. Refined Grains

Before diving into meal planning, it's essential to understand the difference between whole and refined grains. A whole grain kernel contains three parts: the bran, the germ, and the endosperm. Refined grains are processed to remove the bran and germ, which also strips away much of the fiber, B vitamins, and iron. Whole grains, with all three parts intact, offer superior nutritional value, including better blood sugar control, improved digestive health, and reduced risk of heart disease and type 2 diabetes.

What Counts as One Serving?

For most adults, the recommendation of three daily whole grain servings is based on 'ounce equivalents'. Here are some common examples of what counts as one serving, as recommended by health experts:

1 slice of 100% whole-grain bread
1/2 cup of cooked whole-grain pasta, brown rice, or oatmeal
1 cup of 100% whole-grain, ready-to-eat cereal
3 cups of air-popped popcorn
1/2 an English muffin made with whole wheat

Your Daily Whole Grain Meal Plan

Incorporating three whole grain servings doesn't mean a complete diet overhaul. Small, consistent changes throughout your day add up quickly.

Breakfast: The Easiest Whole Grain Win

Breakfast is the perfect time to knock out your first serving. A bowl of oatmeal or whole-grain cereal is a classic and simple choice. Instead of a refined bagel, choose a whole-wheat version. Try these ideas:

Serving 1: A warm bowl of steel-cut oats with fruit and nuts. Steel-cut oats have a lower glycemic index and provide sustained energy.
Serving 1: Make a breakfast sandwich with one slice of 100% whole-wheat bread or a whole-wheat English muffin.
Serving 1: Enjoy a cup of unsweetened whole-grain cereal, like shredded wheat or bran flakes.

Lunch: Simple Swaps for a Wholesome Midday Meal

Lunchtime is a great opportunity to make mindful swaps. Instead of white bread or refined wraps, opt for whole-grain versions. Salads can be boosted with whole grains to make them more filling and nutritious.

Serving 2: Use two slices of 100% whole-grain bread for your sandwich or opt for a whole-wheat tortilla wrap.
Serving 2: Add a half-cup of cooked quinoa, brown rice, or bulgur to your salad.
Serving 2: Have a bowl of vegetable soup thickened with a quarter-cup of cooked barley or wild rice.

Dinner: Flavorful and Filling Options

Dinner allows for creativity with a variety of intact whole grains. From a simple side dish to a hearty grain bowl, there are countless ways to get your final serving.

Serving 3: Substitute white pasta with 1/2 cup of cooked whole-wheat pasta. To make the transition easier, start by using half whole-wheat and half white pasta.
Serving 3: Use 1/2 cup of cooked brown rice as a side dish for your stir-fry, curry, or meat dish. One cup of brown rice can provide two full servings.
Serving 3: Explore grains like farro, millet, or buckwheat as a base for a warm dinner bowl with roasted vegetables and protein.

Whole Grains vs. Refined Grains: A Comparison


Feature	Whole Grains	Refined Grains
Parts of the Kernel	Contains all three parts: bran, germ, and endosperm.	Stripped of the bran and germ during milling.
Nutrient Density	Rich in dietary fiber, B vitamins, iron, magnesium, and antioxidants.	Less nutrient-dense; some B vitamins and iron are added back (enriched), but fiber is typically lost.
Health Benefits	Promotes heart health, weight management, and blood sugar control.	Can cause sharper blood sugar spikes due to faster digestion.
Digestive Health	High fiber content aids digestion and promotes gut health.	Lacks fiber, so it offers fewer digestive benefits.
Examples	Whole-wheat bread, oats, brown rice, quinoa, barley, popcorn.	White bread, white rice, white pasta, flour tortillas, most pretzels.

Conclusion

Achieving the recommended three daily servings of whole grains is a highly attainable goal that offers significant health rewards, from improved heart and digestive health to better weight management. By making simple, conscious swaps at each meal—like choosing whole-grain toast for breakfast, adding quinoa to your lunch salad, and using brown rice for dinner—you can easily integrate this dietary cornerstone into your routine. Consistent, small changes make it easier than ever to enjoy the nutty flavor and health-boosting power of whole grains every day. For more delicious and practical whole-grain recipes, you can visit a resource like the Whole Grains Council online.

Frequently Asked Questions

A single serving is equivalent to one ounce. Examples include 1 slice of 100% whole-grain bread, 1/2 cup of cooked oatmeal or brown rice, or 1 cup of 100% whole-grain ready-to-eat cereal.

To identify a true whole-grain product, check the ingredient list on the food label. The first ingredient should contain the word 'whole,' such as 'whole wheat flour' or 'whole oats'. The Whole Grains Council also offers a 'Whole Grain Stamp' for certified products.

No, the color of bread is not a reliable indicator of its whole-grain content. Some brown breads are made with refined white flour and colored with molasses or other ingredients. Always read the ingredient list to confirm.

Yes, absolutely. To adjust to the taste and texture, you can start by mixing whole-wheat pasta with white pasta or brown rice with white rice. Gradually increase the whole-grain proportion over time.

Beyond oats and brown rice, consider experimenting with grains like quinoa, barley, bulgur, millet, farro, and freekeh. These offer unique textures and nutty flavors to diversify your meals.

Yes, the fiber in whole grains makes you feel full for longer with fewer calories, which can help manage appetite and assist in weight management. Research shows that individuals who incorporate whole grains are more likely to maintain a healthy weight.

Eating three or more servings a day is associated with a lower risk of heart disease, type 2 diabetes, and certain cancers. Whole grains also support better digestive health and help regulate blood sugar levels.