Whole grains contain more nutrients than grains that have been refined. That’s why it’s widely
recommended that we eat more whole grain. So how about giving whole grain food a go? Once you’ve
tried them, you might never want to go back to the white stuff!
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. Refind 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
|Each suggestion = 1 serving of whole grain|
|Breakfast Cereals made with whole grain||6 to 9 tablespoons||30 g|
|Brown Rice - raw*||2 tablespoons||60 g|
|Bulgur - raw*||1 mini||20g|
|Wholemeal tortilla||1 small tortilla||30 g|
|Wholemeal bread||1 medium slice||40 g|
|Poridge oats - uncooked||1 tablespoon|
|Wholemeal pitta bread||1 small||35 g|
|Crackers made with whole grain||2 slices|
|Popcorn - popped||1.5 cups||30 g|
|Whole Grain Couscous - uncooked||2 tablespoons||66 g|
|Quinoa - raw||2 tablespoons||20 g|
|Brown rice cakes||3||24 g|
* : Portions may vary when cooked
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For the last 15 years we’ve been working to reduce the sodium (which is the major component of salt) in our breakfast cereals across the world, because we want to keep on making them more nutritious. Achieving consistency on all products, in all countries, takes time - so some may have more sodium than others. Our aim is for all our cereals – globally – to have the same reduced levels of sodium, with a target of less than 135mg per serving in all our children’s products.
As well as being a healthy choice for people who want to reduce the amount of gluten in their diet, or have coeliac disease or a gluten intolerance, Gluten Free Corn Flakes are fortified with B-vitamins, folic acid and iron
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.
It’s too early to say. The science in this area is still emerging. There is evidence that low GI foods take longer to digest and help you feel satisfied for longer, but none that you’ll eat fewer calories at the next meal.
Because it’s industry practice to label seasonal oils (oils that aren’t consistently available across the year). In Europe it’s now mandatory to detail the types of vegetable oils used in a food product. So it’s no longer permitted to use the term “vegetable oil” on a label.