FRUITS AND GRAINS
GRAINS
Grains are important sources of many nutrients, including fiber, B vitamins
(thiamine, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium).
Phytochemicals: These nutrients naturally occur in plants and are being studied for their ability to protect against disease of servings*
Children 2–3 year 3 ounce equivalents
Children 4–8 year 5 ounce equivalents
Girls 9–18 year 5–6 ounce equivalents
Boys 9–18 year 6–8 ounce equivalents
Women 19–50 year 6 ounce equivalents
Women 51+ year 5 ounce equivalents
Men 19–30 year 8 ounce equivalents
Men 31–50 year 7 ounce equivalents
Men 51+ year 6 ounce equivalents
*An ounce equivalent is equal to one regular slice of bread, ½ cup cooked oatmeal, ½ cup cooked pasta, 3 cups popped popcorn, ½ cup cooked rice or one small flour tortilla.
Suggestions for incorporating whole grains into a healthy eating pattern include adding a whole-wheat bagel or toast to breakfast, eating a sandwich on whole-grain bread at lunch, or including whole-wheat pasta with dinner.
How Many Servings of Grains Are Recommended?
Daily Recommendation
Age No Potassium may also reduce the risk of developing kidney stones and help to decrease bone loss.
Lower risk of neural tube defects: Folate (folic acid) helps the body form red blood cells.
Find out more about the relationship of a healthy eating pattern and activity to overall health by visiting the Healthy Eating page.
FRUITS
Fruits are a good source of vitamins and minerals, recognized for their role in preventing vitamin C and vitamin A deficiencies. Of servings
Children 2–8 year 1–1.5 cups
Girls 9–18 year
1.5 cups
Boys 9–18 year
1.5–2 cups
Women 19–30 year
2 cups
Women 31+ year 1.5 cups
Men 19+ year 2 cups
Essential Nutrients in Fruit
The nutrients in fruit are vital for overall health and maintenance of body systems. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate. People who incorporate fruits and vegetables as part of a healthy eating pattern have a reduced risk of some chronic diseases. Examples of whole grains include whole-wheat flour, oatmeal, whole cornmeal and brown rice. Polyphenols are antioxidants that have been shown to alter gut macrology, or the proportion of healthy versus harmful bacteria.
B vitamins: The B vitamins help the body release energy from protein, fats and carbohydrates. The benefits of these nutrients include:
Reduced risk of chronic disease: Eating a diet rich in fruit may reduce risk for stroke, cardiovascular disease and type 2 diabetes.
Improved heart health: The potassium in fruit can reduce the risk of heart disease and stroke.
Essential Nutrients in Grains
Whole grains have a positive impact on both heart and digestive health. Fruit such as blueberries, cranberries, strawberries and citrus also contain phytochemicals that are being studied for their added health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. High-fiber foods also give a feeling of fullness, which may help with weight maintenance.
Minerals: Iron is used to carry oxygen in the blood. Folate helps prevent neural tube birth defects such as spina bifida. USDA's Plate encourages filling half of the plate with fruits and vegetables at mealtimes.
Fruits are an important part of a healthy eating pattern and the source of many vital nutrients, including potassium, folate (folic acid), and antioxidants including polyphenols.
Find out more about the relationship of a healthy eating pattern and activity to overall health by visiting the Healthy Eating page. Some nutrients in whole grains include:
Fiber: Whole grains contain fiber that may reduce the risk of coronary heart disease and constipation when included in a healthy eating pattern. Selenium is important for a healthy immune system.
Whole grains have not been milled and contain the entire grain kernel; milling gives a finer texture but removes the fiber, iron and B vitamins.
Protection against cell damage: An eating pattern where fruit is part of an overall healthy diet provides antioxidants that help repair damage done by free radicals and may protect against certain cancers. Magnesium is a mineral used in building bones and releasing energy from muscles. For online learning activities.
How Many Servings of Fruit Are Recommended?
Daily Recommendation
Age Number is a good source of vitamins and minerals, recognized for their role in preventing vitamin C and vitamin A deficiencies. People who incorporate fruits and vegetables as part of a healthy eating pattern have a reduced risk of some chronic diseases. USDA's Plate encourages filling half of the plate with fruits and vegetables at mealtimes.
Fruits are an important part of a healthy eating pattern and the source of many vital nutrients, including potassium, folate (folic acid), and antioxidants including polyphenols. Fruit such as blueberries, cranberries, strawberries and citrus also contain phytochemicals that are being studied for their added health benefits.
How Many Servings of Fruit Are Recommended?
Daily Recommendation
Age No of servings
Children 2–8 year 1–1.5 cups
Girls 9–18 year
1.5 cups
Boys 9–18 year
1.5–2 cups
Women 19–30 year
2 cups
Women 31+ year 1.5 cups
Men 19+ year 2 cups
Essential Nutrients in Fruit
The nutrients in fruit are vital for overall health and maintenance of body systems. The benefits of these nutrients include:
Reduced risk of chronic disease: Eating a diet rich in fruit may reduce risk for stroke, cardiovascular disease and type 2 diabetes.
Improved heart health: The potassium in fruit can reduce the risk of heart disease and stroke. Potassium may also reduce the risk of developing kidney stones and help to decrease bone loss.
Lower risk of neural tube defects: Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate. Folate helps prevent neural tube birth defects such as spina bifida.
Protection against cell damage: An eating pattern where fruit is part of an overall healthy diet provides antioxidants that help repair damage done by free radicals and may protect against certain cancers. It may also have a positive impact on digestive health. Polyphenols are antioxidants that have been shown to alter gut macrology, or the proportion of healthy versus harmful bacteria.
Find out more about the relationship of a healthy eating pattern and activity to overall health by visiting the Healthy Eating page. For online learning activities, check out the nutrition resources for online learning page.
GRAINS
Grains are important sources of many nutrients, including fiber, B vitamins
(thiamine, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium). People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. The USDA recommends that half the day’s grain choices be whole grain.
Whole grains have not been milled and contain the entire grain kernel; milling gives a finer texture but removes the fiber, iron and B vitamins. Examples of whole grains include whole-wheat flour, oatmeal, whole cornmeal and brown rice.
Suggestions for incorporating whole grains into a healthy eating pattern include adding a whole-wheat bagel or toast to breakfast, eating a sandwich on whole-grain bread at lunch, or including whole-wheat pasta with dinner.
How Many Servings of Grains Are Recommended?
Daily Recommendation
Age No of servings*
Children 2–3 year 3 ounce equivalents
Children 4–8 year 5 ounce equivalents
Girls 9–18 year 5–6 ounce equivalents
Boys 9–18 year 6–8 ounce equivalents
Women 19–50 years 6 ounce equivalents
Women 51+ year 5 ounce equivalents
Men 19–30 year 8 ounce equivalents
Men 31–50 year 7 ounce equivalents
Men 51+ year 6 ounce equivalents
*An ounce equivalent is equal to one regular slice of bread, ½ cup cooked oatmeal, ½ cup cooked pasta, 3 cups popped popcorn, ½ cup cooked rice or one small flour tortilla.
Essential Nutrients in Grains
Whole grains have a positive impact on both heart and digestive health. Some nutrients in whole grains include:
Fiber: Whole grains contain fiber that may reduce the risk of coronary heart disease and constipation when included in a healthy eating pattern. High-fiber foods also give a feeling of fullness, which may help with weight maintenance.
Minerals: Iron is used to carry oxygen in the blood. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium is important for a healthy immune system.
B vitamins: The B vitamins help the body release energy from protein, fats and carbohydrates.
Phytochemicals: These nutrients naturally occur in plants and are being studied for their ability to protect against disease.
Find out more about the relationship of a healthy eating pattern and activity to overall health by visiting the Healthy Eating page. For online learning activities
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