According to Australian Dietary Guidelines, we need to eat plenty of cereals (including breads, rice, pasta and noodles) preferably of the wholegrain variety. However, until now we haven't had a specific amount of wholegrains to aim for, so it's been difficult to know whether we're getting enough. Thanks to Grains & Legumes Nutrition Council, an independent nutrition advisor, we now have a daily target for wholegrains. Grains & Legumes Nutrition Council recommends to aim for at least 48 grams each day.

Wholegrain foods are a nutritious source of carbohydrates. They help us to refuel, provide protein for growth, fibre to maintain a healthy digestive system and antioxidants and phytonutrients to protect our body from free radicals. Research suggests that it's not the individual affects of these nutrients that are so beneficial - rather, it's the way they all work together.

Why are wholegrains superior?

Wholegrain varieties of common grains such as oats, wheat, barley and rye are especially nutritious as they contain the goodness of the entire grain. This includes the bran (fibre-rich outer layer), endosperm (middle starchy layer) and the germ (nutrient-rich inner core). The bran and germ contain many beneficial components.

Wholegrain varieties are less processed than refined grains and retain all three layers of the grain. So when you eat wholegrains, you get the complete package.

• The germ is the core of the grain and is very nutrient rich. 
• The endosperm contains most of the protein and carbohydrate. 
• Finally, the outer bran layer contributes most of the fibre and minerals such as zinc and magnesium.

When grain-based foods undergo processing, one or more layers are normally removed. For example, when the bran and germ are removed, as is the case with white flour, 99% of phytonutrients are removed and the grain has only half of the fibre left. Wholemeal foods are milled so they have a finer texture, but the entire grain is milled. Because all three layers of the grain are still present in the final product, it's considered a wholegrain.

How to choose wholegrain foods:

• Foods containing wholegrains often, but not always, have visible grains which help you to identify them. 
• Look for the following words in the ingredient list: wholegrain, whole wheat, popcorn, brown rice, barley, oats, rye, millet, sorghum or triticale. If a wholegrain ingredient isn''t listed as the first or second ingredient, then the product is unlikely to be a good source of wholegrains. 
• Check the percentage of wholegrain in the ingredient list to determine how high the wholegrain content is.

How can you meet the new wholegrain daily target?

Meeting your 48 gram daily target for wholegrains is actually quite easy. For example, by simply enjoying a wholegrain cereal for breakfast and a wholegrain sandwich for lunch you've achieved your target for the day.

Check out our table to see how easy it can be for you.

Food and Wholegrain content (approximately)

• 2 slices wholemeal bread (100% wholegrain flour) = 40g
• 1 cup cooked wholemeal pasta = 53g
• 1 cup cooked brown rice = 80g
• 4 slices crispbread (95% whole rye flour) = 30g
• 2 breakfast wheat biscuits = 29g
• Porridge (using 1/3 cup rolled oats) = 31g
• 1 cup wholegrain flaked breakfast cereal = 20-30g
• 2 slices wholemeal bread (100% wholegrain flour) = 40g

It's important to remember that the 48 gram target is there to get you started. So even though you may have met your wholegrain intake for the day - it's beneficial to your health and wellbeing to include more grains.

For further information on wholegrains, visit the Grains & Legumes Nutrition Council website www.glnc.org.au.