SWITCHING TO WHOLE GRAIN
FOODS IS EASY - AND TASTY
What are whole grains?
Whole grains are grains of cereal that have been kept intact. Grains have 3 components: the endosperm, the germ and the bran. Refined cereal products only keep the endosperm part of the grain, while whole grain keep the entire seed of the plant, with its nutritious content the same as when it was growing in the fields.
The good news is, most grain-based foods have a whole grain equivalent:
- White bread to whole grain bread – often known as ‘wholewheat’ or ‘wholemeal’ bread – perfect for lunchboxes!
- White rice to whole grain rice – this includes brown rice, brown basmati rice and wild rice (which is actually a wild grass) – always nice to put a little colour on the plate, and it’s delicious with vegetables.
- Pasta to whole grain pasta or ‘brown pasta’ – tastes yummy!
- Pancakes to whole grain pancakes – how many children don’t like pancakes? And they’ll love these.
HELP CHILDREN TO CHOOSE
Whole grain foods taste great, but the brown colour of some of them can take a bit of getting used to. Children can be suspicious when their pasta, bread or rice is a different colour than normal. With a little time, they’ll get used to it – and here are some tips that could help.
- Mix white pasta with brown (brown pasta takes longer to cook, so start cooking it and add the white pasta later).
- Gradually reduce the amount of white pasta. They’ll be all brown in no time!
- Sprinkle white breadcrumbs over cooked brown rice – making it whiter and crunchily delicious.
- Make sandwiches with one slice of wholemeal bread and one slice of white – a fun way to get the whole grain into their lunchboxes!
TOP TIPs TO GET MORE WHOLE
GRAIN FOODS INTO YOUR LIFE
Looking for other ways of getting whole grain into your meals? Try these!
Swapsies: Swap white flour with wholewheat flour whenever you're cooking. Your whole grain cookies, muffins and pancakes will be just as tasty! To get used to the new flavour, you could start by replacing half the flour with wholewheat, and increase the amount gradually.
Stir in some whole grain: Add whole grains, like barley, to vegetable soup or stews, and add bulgur wheat to casseroles or stir-fries.
Whole grain food coating: Use rolled oats or a crushed, unsweetened whole grain cereal as a coating for baked chicken, fish and pork cutlets.
Try something different: Instead of white rice, try making risottos and other rice dishes with whole grains like barley, brown rice, bulgur, millet or quinoa.
Breakfast cereals: Try cereals made with whole grains – there are plenty to choose from – many of them are probably already your children’s favourites.
Get a whole grain cook book: There are cook books dedicated to whole grain cooking, including ideas for whole grain snacks. They’re packed with tasty recipes that will surprise and delight your whole family. Try these:
- The Complete Whole Grain Cook Book, by Carol Gelles
- Whole Grains for a New Generation: Light Dishes, Hearty Meals, Sweet Treats, and Sundry Snacks for the Everyday Cook, by Liana Krissoff
- Whole Grain Health Saver Cook Book, by Miriam Polunin
TASTE-TASTIC WAYS TO GET YOUR DAILY WHOLE GRAIN
Whether you fancy an afternoon nibble or a teatime treat, you can choose whole grain snacks. Try these:
- Whole grain pretzels or corn snacks
- Breakfast cereals made with whole grain
- Crackers made with whole grain
- Cereal bars made with whole grain
- In Person
Whole grain provides a range of vitamins, minerals, fibre, starch and other nutrients – that’s why it’s often recommended we eat three to four services a day ((Eatforhealth.gov.au 2015, 'How much should I eat from the grain (cereal) group?' para. 5). Breakfast is a good way to get some whole grain early in the day.
Source: Eatforhealth.gov.au 2015, Grain (cereal) foods, mostly wholegrain and / or high cereal fibre varieties, viewed 9 September 2021, https://www.eatforhealth.gov.au/food-essentials/five-food-groups/grain-cereal-foods-mostly-wholegrain-and-or-high-cereal-fibre
- Look out for 'whole' on the label – wholemeal, whole wheat and whole oats are all whole grains.
- Swap refined white breads, pasta and white rice for whole grain varieties (brown).
- Start your day with a breakfast cereal that clearly states it is made with whole grains.
- Mix wild rice with white rice, or switch to brown rice.
- Use wholemeal breadcrumbs to create a crunchy topping in savoury dishes.
- Choose rice cakes, rye crispbread, muesli bars with oats or other whole grains or plain popcorn as a whole grain snack.
CINI MINIS® Churros: Contains Wheat, Gluten. May contain milk.
MILO® Cereal: Contains Wheat, Gluten, Milk, Soy. May contain other gluten containing ingredients.
MILO® DUO Cereal: Contains Wheat, Gluten, Milk, Soy. May contain other gluten containing ingredients.
MILO® Protein Cereal: Contains Wheat, Gluten, Milk, Soy. May contain other gluten containing ingredients.
NESQUIK® Cereal: Contains Wheat, Gluten. May contain other gluten containing ingredients, milk and soy.
For more information, please refer to our product pages.
CINI MINIS® Churros Breakfast Cereal, NESQUIK® Breakfast Cereal and MILO® Breakfast Cereals are all suitable for vegetarian diets. CINI MINIS® Churros Breakfast Cereal and NESQUIK® Breakfast Cereal are also suitable for vegan diets, when served with a plant-based milk. However, MILO® Breakfast Cereals are not suitable for a vegan diet.
None of our breakfast cereals are Halal certified. If you are interested in other Nestlé products, please see current Halal list.
Here is a list of sugar content of each of our cereals. Please note that every quantity is an approximation, and based on the serving size of 30g unless stated otherwise:
CINI MINIS® Churros Breakfast Cereal: 7.5g.
MILO® Breakfast Cereal Original: 8.0g.
MILO® Duo Breakfast Cereal: 8.2 g.
NESQUIK® Breakfast Cereal: 6.7g.
MILO® Protein Breakfast Cereal: 10.1g per serving size of 45g.
To find the sugar content of our breakfast cereals, you can visit the nutritional information and ingredient information on each product page.
We go to great lengths to ensure our products are of the highest quality so our customers can enjoy them with confidence.
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