The 2005 Dietary Guidelines for Americans1 recommend that everyone eat at least half their grain as whole grain. For adults, this means three or more one ounce equivalents of whole grain every day. In general, a one ounce equivalent of whole grain is equal to 16 grams of whole grain. This means you should aim for at least 48 grams of whole grain each day.

While whole-grains, are good for you, whole grain foods that are high in fiber give you the health benefits of both. It's important to check the Nutrition Facts Panel on food packages for the grams of fiber per serving when choosing whole-grain foods to ensure you are getting the maximum health benefits. "Best choices" will list a whole grain as the first ingredient and contain at least 10% DV for fiber.

References:
1. Dietary Guidelines for Americans, Department of Health and Human Services (HHS) and the Department of Agriculture (USDA), 2005.