Whole grain hints

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 alternative below counts as 1 serving.

Out with: Corn flakes
In with: 1 medium bowl of cooked porridge

Out with: White bagel
In with: ½ whole grain bagel

Out with: White bread
In with: 1 slice of wholemeal bread

Out with: Cream crackers
In with: 4 whole grain crisp bread (like Ryvita)

Out with: White rice
In with: 2 tablespoons of cooked brown rice

Out with: Baked potato
In with: 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.