Wholegrains
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Australian Dietary Guidelines recommend that we should eat at least four serves of grain based foods every day, preferably wholegrain. Up until now this has been the only guideline for wholegrain foods in Australia.

Recently, Go Grains Health and Nutrition Limited reviewed the scientific evidence on wholegrains and as a result have established a Daily Wholegrain Target.

Go Grains recommend all Australian adults aim to eat 48grams of wholegrains each day. This target intake is considered an achievable, evidence-based recommendation for good health.

How to Choose Wholegrain Foods:

1. Foods containing wholegrains generally have visible grains which help you to identify them. Also, check if the food looks highly refined in shape and texture. There is an exception, wholemeal foods such as wholemeal bread, pasta and wholemeal flour contain wholegrains that have been milled to a finer texture but as the entire grain is milled, they still contain all the goodness of the wholegrain.
   
   
2. 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, than the product is unlikely to be a good source of wholegrain.
   
   
3. Check the percentage of whole grain ingredients in the ingredient list is a minimum 51%. Grain foods with at least 51% wholegrain provide assurance to you that the wholegrain content is likely to be an excellent source.
   
   

To include a minimum of two serves of wholegrain foods each day is an easy way to meet your wholegrain daily intake of 48 grams. For example, simply enjoy a wholegrain cereal for breakfast and a sandwich made with wholemeal bread for lunch.

Wholegrain foods and their wholegrain content per serve:

Food	Wholegrain content*
2 slices wholemeal bread (60g) (100% wholegrain flour)	40g
1 cup cooked brown rice	80g
4 slices crisp bread (95% whole rye flour)	30g
1 cup cooked wholemeal pasta	53g
2 wheat biscuits (30g) eg Weet-Bix	29g
Porridge (using 1/3 cup rolled oats)	31g
1 cup cooked wholemeal pasta	53g
1 cup Wholegrain flaked cereal	20-30g

*approximate value

Click through to see the Wholegrain content of our Sanitarium breakfast cereals


For further information on Wholegrains visit:
Go Grains Health and Nutrition Ltd www.gograins.com.au