If you want to get more servings from the grain group, here’s a hot tip: Eat a bagel. You’ve just about met your requirement for the day.
That’s because one hefty bagel-shop bagel is equivalent to about six servings of grains, according to Barbara Levine, director of the nutrition information center at the New York Hospital-Cornell Medical Center.
A bakery bagel weighs about 6 ounces, Levine says. According to the U.S. Department of Agriculture’s Food Guide Pyramid, a slice of bread, which usually weighs an ounce, counts as one serving.
It’s certainly easier to eat a bagel than six slices of bread. If you have a bagel for breakfast and one for a snack, you’re practically overdosing.
The USDA recommends that people consume six to 11 servings of grains daily, depending on their age, gender and activity level. (The lower servings are for sedentary women and some older adults; the mid-range is right for children, teen-age girls, active women and sedentary men; the top servings would be appropriate for teen-age boys, active men and very active women.)
Aside from the slice of bread, one serving from the grain group equals 1/2 cup of pasta, rice or cooked cereal; three or four small crackers, or an ounce of cold cereal. Two servings means an English muffin, two pancakes, a croissant, doughnut, Danish or a piece of pie.
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