Get more whole grain in your life!

I know you’ve been waiting with baited breath, so here are some hints on how to get more whole grain in your life!

At least 5 servings a day are recommended from this food group, which comprises bread, cereal, rice, pasta and potatoes. Each whole grain “In with” alternatives below counts as 1 serving.

Out with
Corn flakes
White bagel
White bread
Cream crackers
White rice
Baked potato

In with
1 medium bowl of cooked porridge
½ whole grain bagel
1 slice of wholemeal bread
4 whole grain crisp bread (like Ryvita)
2 heaped tablespoons of cooked brown rice
½ large baked sweet potato

Other grains you might want to try in your everyday cooking include;

Quinoa is an excellent source of protein and is great in pilafs
Wild rice has twice the protein of white rice and fewer calories, and can be used in the same way as white or brown rice
Millet has nearly as much protein as wheat, and can be used in cakes, puddings, soups and as a substitute for rice

As you can see, it’s easy to incorporate a wide range of grains in your diet. But switching away from refined grain products can be tough – especially if you’re a die-hard white bread devotee! Unless you’re an all or nothing kind of person, it’s best to approach it one manageable change at a time.

For example, swap your usual cereal for a bowl of porridge, and sweeten it naturally with honey and blueberries. The distinctive flavour of brown rice is less noticeable when it’s served with strong flavours, like black-bean or sweet and sour marinades. And if there’s a better mid-afternoon treat than low-fat Philly and smoked salmon on Ryvitas, I don’t know about it!

As always, please get in touch if you have any questions.