No grain, no gain
Most breakfast cereals are made mainly from grains, and not only do they taste great - when eaten with milk or yoghurt, they give you a wide range of nutrients, including carbohydrates, protein, fat, sugar, fibre and several vitamins and minerals. And if you choose a cereal made with whole grain, you’re getting even more of your body’s needs met. Because all the edible parts of the grains are still there, they contain vitamins, minerals, fibre, starch and other nutrients.
Fortify your diet
Most breakfast cereals are fortified with vitamins and minerals, helping the whole family meet their recommended daily amounts of certain nutrients.
For example, some cereals contain added calcium, which is important for children’s bone growth and development. So, together with milk, it gives you more of the good stuff!
Food of gods and kings
In Asia, the Amaranth grain is known as ‘king seed’ and ‘seed sent by God’.
Quinoa, pronounced ‘keen-wa’, is a whole grain that was highly prized by the ancient Incas – they called it ‘gold of the Incas’.
Is it all about sweetness?
The main ingredient in most breakfast cereals is grain – and, while cereal does contain sugar, this is mainly added to enhace texture and taste.
Find out more about cereal and sugar.
1. Whole Grain Goodness: https://www.wholegraingoodness.com/guide-whole-grain/eating-enough-whole-grain/
- ^ Learn more about whole grain and nutrientshttps://www.wholegraingoodness.com/guide-whole-grain/eating-enough-whole-grain/
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Two things to remember: • Look for food labels where the word 'whole' appears in front of the name of the grain, like “whole wheat” or “wholemeal bread”. • For foods with more than one ingredient, make sure whole grain is listed towards the top of the ingredients list. The further up the list it is, the more whole grain has been used in the recipe. And look out for the percentage of whole grain. You should find this in the ingredients list too.
A ‘whole’ grain has more nutrients than a ‘refined’ grain, because all parts of the grain are retained – kernel, bran, endosperm and germ – along with their fibre, vitamins, minerals and phytonutrients. But most of the bran and germ are removed when producing refined grains. Whole grains therefore contain more nutrients than refined grains.
The general name for proteins found in cereal grains such as wheat. It holds the food together, like a ‘glue’, and gives dough its elasticity.
Keep it simple: make grains the base of your diet and choose whole grains over refined grains wherever possible. U.S Dietary Guidelines recommend eating 3 servings (48g) a day. So, whenever you look for breakfast cereals, bread, pasta, rice or flour to cook at home, look for the word “whole”, ideally among the first ingredients in the list.
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