Whole grains are a healthier choice than refined grains. But too much of a good thing is still too much! Choosing the right-size portions of whole grain foods is a good way to stay balanced. Here are some easy comparisons to keep your portions in check:

 

Cooked Brown Rice

Serving size: ⅓ cup

Looks like: A tennis ball

 

Whole Grain Pasta

Serving size: ⅓ cup

Looks like: 2 big chicken eggs

 

Cooked Oatmeal

Serving size: ½ cup

Looks like: 1 cupped handful

 

100% Whole Grain Bread

Serving size: 1 slice

Looks like: A CD case

 

Whole Grain Bagel

Serving size: ½ bagel

Looks like: A hockey puck

 

Whole Grain Muffin

Serving size: 1 small muffin

Looks like: A yo-yo

 

Whole Grain Cereal

Serving size: ⅓ cup

Looks like: A man’s fist

 

Popcorn

Serving size: 3 cups

Looks like: 3 baseballs

 

Note: Grains contain carbs, which can raise blood sugar levels. If you have diabetes, keep track of your carb intake and your portion sizes.

 

With these proper portions in mind, you can enjoy these whole grains and worry less!

 

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