High in fiber. Cholesterol free food. Excellent source of iron. Whole Grain: 16 g or more per serving. Eat 48 g or more of whole grains daily. Since 1945. Quality Guarantee: Our commitment to quality is 100% satisfaction. 100% recycled paperboard. MyPyramid: Steps to a healthier you. Spotlight on Grains: How many grain foods are needed daily? The grains group is the largest piece of the MyPyramid food information chart. The amount of grains you need to eat depends on your age, sex, and level of physical activity. Why is it important to eat grains, especially whole grains? Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium), that are vital for the health and maintenance of our bodies. One size doesn't fit all. The new MyPyramid offers a more personalized approach to healthy eating and physical activity. MyPyramid Plan can help you choose the foods and amounts that are right for you. Use the advice online at mypyramid.gov to help you make smart choices from every food group; find your balance between food and physical activity, and get the most nutrition out of your calories. To find out the right amounts for you visit mypyramide.gov. US Department of Agriculture Center for Nutrition Policy and Promotion, April 2005 CNPP-15.