bread
bread, cereal and grains
Grain products are foods made from wheat, rice, oats, cornmeal, barley, or any other grains.
According to MyPyramid and the Dietary Guidelines for Americans, school-age youth need about 5 to 7 ounces of grains a day; adults need 6 to 8 ounces. In general, a 1-ounce equivalent is:
- 1 slice of bread
- 1/2 of an English muffin
- 1 cup of ready-to-eat cereal
- 1 4-1/2-inch pancake
- 1 6-inch tortilla
- 7 square or round saltines or snack crackers
- 1/2 cup of cooked rice, cooked pasta, or cooked cereal
Download the Bread, Cereal, and Grains publication in English or Spanish for more information about smart shopping in the bread aisle.
Check your $-saving skills...
Q - Which words below indicate that the labeled product is a whole grain?
wheat flour ... wheat bread ... multi-grain ... whole wheat flour ... seven grain ... 100% whole wheat ... unbleached cracked wheat ... wheat flour
A - Whole wheat flour and 100% whole wheat
Spend smart strategies for BREAD
Look for whole grain. Whole grain products may cost a few cents more but the added nutritional value makes them a smart buy. Use these clues to make sure you get the whole grain you pay for.
- Choose products with whole grain listed as the first in the ingredient: whole wheat, whole rye, whole grain corn, whole oats, graham flour, oatmeal, brown rice, bulgur, wild rice.
- Don’t be fooled by color. Caramel coloring may be added to give some bread products the appearance of being whole grain.
- Read the Nutrition Facts label. Whole grain products generally have at least 3 grams of fiber per serving.
Be patient and experiment. If your family prefers or currently eats refined bread and crackers, start with products that list both whole wheat and enriched flour but make sure whole wheat is first in the ingredient list.
Consider shopping at a day-old bread store. If you find one that is conveniently located, check the prices and stock up if you have freezer space. Prices can be at least one-third to one-half less than the grocery store.
Protect your investment – store and use bread wisely.
- Store bread you will use soon in an airtight container at room temperature. Freeze the rest in airtight, freezer-suitable packaging and use within 6 months. (Do not refrigerate; refrigerator temperatures draw moisture out of bread so it becomes stale more quickly.)
- Use nearly-stale bread for French toast, stuffing, bread crumbs, or croutons.
Spend smart strategies for GRAINS
The Dietary Guidelines for Americans recommend half of our servings be whole grains--a task few Americans achieve. Whole grains have been shown to reduce the risk of heart disease, cancer, and diabetes. Learn more about whole grains and how to identify whole grains in the bread aisle.
* Whole grain items (in purple) are available in each price range
Grain ideas and tips
- Try the store brand. Do a blind taste test to see if your family can really tell the difference. They may be requesting foods because of the advertising or packaging.
- You can cook many hot cereals in a microwave oven for the same amount of time it would take to make an “instant” cereal. This “make your own” will be more nutritious and less costly. If your family likes the flavor and convenience of the instant oatmeal packets, add sugar, dried fruit or cinnamon to the oatmeal and store in an airtight container. Check package label for microwave cooking directions. Use our recipe for making your own instant oatmeal packets.
- Prepare rice and noodle side dishes with your own seasonings. Mixes do
n’t save much time because the cooking time is the same for homemade and mixes.
- Consider popcorn for a whole grain snack. Compared to other snack foods, it is low in calories, high in fiber, and is a bargain -- if you use a hot-air popper or a pan on the stove. Get help and ideas from our flavored popcorn recipes and instructions on how to make popcorn in a pan on the stove. A half cup of kernels makes about 8 cups of popcorn.
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