Wholegrain foods

Wholegrain foods include wholemeal and wholegrain breads and cereals, oats, wholemeal pasta and brown rice.  These foods contain dietary fibre, vitamins, minerals and various phytochemicals.  Many of the nutrients are found in the outer layers of the grains, which is why it is important to eat these foods in as unprocessed a way as possible.

Some research suggests that people who regularly eat wholegrain and high fibre foods are less likely to develop bowel cancer.  High fibre foods can also reduce constipation, overweight, obesity and the risk of heart disease and type 2 diabetes.

Recommendations for how much of these foods you should eat every day depends on your age, gender and how much physical activity you do.  On average women should eat at least 4 serves each day and men should eat at least 6 serves each day.

We also suggest that at least half the amount of bread, cereals and pasta you eat each day is wholegrain.  The recommended quantity of fibre per day is 25 grams for women and 30 grams for men.  Eating more wholegrain and wholemeal foods will help you to achieve this goal.  Fruit and vegetables also contain fibre and we recommend eating 2 serves of fruit and 5 serves of vegetables each day to help meet your dietary fibre requirements.

A serve of wholegrain food is:

• 2 slices of bread, 1 medium bread roll
• 1 cup of cooked rice, pasta or noodles
• 1 cup of cooked porridge
• 1 1/3 cups of breakfast cereal
• 1/2 cup of untoasted muesli
• 1/3 cup flour

To increase wholegrain foods in your diet:

• Choose wholegrain, wholemeal and mixed grain breads, muffins, pita, crumpets and dry biscuits
• Choose wholegrain, high fibre breakfast cereals, porridge and muesli
• Choose brown rice and wholemeal pasta
• Use wholemeal flour to thicken sauces, gravies and stews
• Use wholemeal flour, or if preferred, use half white and half wholemeal flour for baking
• Use wholemeal breadcrumbs or oats to coat foods.