For an active lifestyle, the recommended number of servings of grains is typically around 6-8 servings per day, depending on individual energy needs. Whole grains should be prioritized as they are more nutritious than refined grains, providing necessary fiber, vitamins, and minerals. Examples include brown rice, quinoa, whole wheat bread, and oats. Serving sizes usually equate to 1 ounce of grains, such as a slice of bread or half a cup of cooked rice. Adjusting grain intake based on physical activity levels ensures adequate energy for optimal performance.