Four ways to boost your wholegrain intake!
Are you meeting your whole grain daily target?
This target is based on scientific evidence where people who eat >48g of whole grain each day are less likely to develop chronic diseases, particularly coronary heart disease, type 2 diabetes and or cancer.
Adults should aim for 48g of grains each day
Children 9+ years should aim for 48g of grains each day
Children 3-8 years should aim for 32-40g of grains each day
Children 1-3 years should aim for 24g of grains each day
The benefits of boosting grains are endless…
support a healthy gut flora
promote optimal bowel movement
promote a healthy heart
reduce chronic inflammation
support sustainable and long term weight loss
protection from chronic diseases such as T2DM, heart disease and or cancer
In light of #wholegrainweek aim to add at least one of the below grains into your daily regime to help meet your daily goal!
1. Instead of white rice choose long grain brown rice, quinoa or barley
Add to stir fries and curries
Use in salads and or poke bowl style meals
Mix into crustless quiche recipes as the main carbohydrate option
Add barley to soups — stay tuned as I am using barley for a homemade winter warming meatball recipe!
Note: 1/2 cup of cooked brown rice provides 30g of your whole grain intake
2. Choose grainy breads and sourdough rather than white refined versions
top with smashed avocado and ricotta for a tasty and fulfilling breakfast
prepare french toast with the grainy bread for more fibre
serve on the side of soup for an extra plant based protein and fibrous boost
make a salad and protein sandwich with the grain bread or grainy sourdough (gourmet style!)
Note: 2 slices of grainy bread add up to 30-40g whole grains
3. Use traditional rolled oats in common meals and recipes
slightly blended traditional oats to make pancakes works a wonder
make your own baked granola to add to smoothie bowl inspo’s
instead of relying on store bought muesli bars, try making your own tasty oat bars
add rolled oats to smoothies for extra creaminess and a fibre boost
bake cookies with extra oats
Note: using up to 2/3 cup of rolled oats can count towards 60g of your whole grain intake
4. Instead of white refined crackers, choose grain and seed based crackers
use the grainy crackers to dip into guacamole, hummus and or beetroot dip
add avocado, hummus or cheese and sliced vegetables on top on the crackers for a satisfying snack
use as an alternative to bread to serve your scrambled eggs on top for something different (Ryvita’s are great!)
Note: 2-4 grainy crackers add up to 20-35g whole grains
If you would like more individualised ideas, brands and portions, you can book an appointment at one of my two locations or I am also available via Telehealth!
