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To get the recommended six ounces of grain products you need each day, choose foods made from whole grains, such as whole-wheat bread and whole-grain cereals, says the U.S. Department of Agriculture. Pick foods that have little fat or sugars, such as bread, English muffins, rice and pasta. Although baked goods such as cakes, cookies and pastries are part of this food group, they are high in fat and sugars.