The Importance of having Grains in your Diet

We’ve all heard the 5+ a day message for fruits and vegetables but too often we forget the importance of breads and cereals. We need generous amounts of these foods each day, especially the wholegrain varieties. The low carb fad has many people confused about all this so here are five reasons why you should include them in your diet.

1. Breads and cereals are rich in carbohydrate.

Carbohydrate is the body’s primary source of fuel for energy. It’s what your muscles use when you’re exercising so if you don’t eat enough of them, you’ll probably hit the wall.

2. Wholegrains help in disease prevention

Eating a diet rich in grains, legumes, fruits and vegetables may protect you against heart disease, some cancers as well as reduce the risk of developing Type 2 Diabetes and obesity.

3. Wholegrains are packed full of nutrients

Wholegrain foods and legumes are packed full of protein, energy, carbohydrate, dietary fibre, vitamins, minerals and antioxidants, all of which are necessary for good health.  

4. They keep you regular

High fibrous breads and cereals help keep your digestive system healthy. Look for those products that have greater than 6g fibre per 100g.  

5. They help keep you feeling full

Most wholegrain products have a moderate-low G.I. which means they break down slowly in your gut to provide a sustained release of energy. This helps you feel fuller for longer which helps prevent overeating.

So how do you get more grains into your day?

Breakfast

Look for the wholegrain logo when choosing a breakfast cereal. Whole-grain cereals such as porridge and muesli are a great way to start the day.

Kath’s Tip: Make porridge with half milk and half water, the extra milk will have you feeling full for longer.

If you’re not a cereal person and prefer toast, go for wholegrain bread and instead of having a plain spread, try:

• Poached or scrambled eggs
• Sliced tomatoes and pepper. That goes a treat on top of some cottage cheese
• Baked beans, or creamed corn
• Grilled mushrooms
• Mashed banana 

Lunch

If you’re anything like me, you get bored of sandwiches pretty quickly and hate soggy ones, so here are a few ideas to spice up your lunch during the winter with whole-grains.

• Try a toasted sammie with your favourite fillings, but watch the cheese!!
• How about beans on toast
• A thick and creamy soup with a slice or 2 of grainy toast on the side.

Kath’s Tip: Instead of adding cream to a soup, try evaporated milk instead. For extra whole-grains, add lentils e.g. split peas to soup.  

• If you’re still not quite out of the salad mode yet, how about toasting some wholegrain bread and cutting it into croutons to add to your favourite salad greens.
• Wrap, roll, fill, fold or stuff different varieties of bread to turn your once boring sandwich into an enjoyable and tasty eating experience. For example, try flat bread with light cream cheese, mayonnaise, apricot or cranberry sauce, lettuce or baby spinach, grated carrot and your favourite salad vegies. Add some smoked chicken, shaved ham, last night’s leftovers, etc and roll up. These are even better toasted on a cold winter’s day. You can do the same type of thing using different whole-grain breads e.g. pita pockets.

Kath’s Tip: Add fillings like hummus, tabouli or crunchy bean combo for extra whole-grains

Dinner

• Use wholegrain bread to make breadcrumbs for a crisp coat on baked fish or schnitzel. Alternatively use them as a crunching topping on your favourite family winter meal.
• Use whole-grain varieties of rice and pasta’s as a side instead of white alternatives.
• You can’t go past a hot fruit crumble for dessert. Fruit that is topped with toasted oats makes a great treat on a cold winter night.

By Kath Fouhy, BSc, PG DipDiet, NZRD - 22/05/07

Pulse Personal Training – It’s About Success - www.PulsePT.co.nz