Think you'll need to stretch your stomach to fit in six to 11 servings of grain foods each day? Not likely. A serving size is actually quite small. Here are quantities of whole-grain foods that equal one serving:

  • One slice whole-grain bread

  • Approximately 1 cup (1 ounce) ready-to-eat whole-grain cereal

  • One-half cup cooked brown rice

  • Five to six whole-grain crackers

  • Two cups popped popcorn