Get your day off to a tasty start with oatmeal porridge or porridge using some other kind of whole grain. A bowl of wholegrain cereal or muesli is another great way to start the day. Top it off with apple, banana, berries, nuts or seeds.
Switching to wholegrain bread is an easy way to eat more wholegrain. Did you know, crispbread is particularly good because it often contains 100% wholegrain?
Put grain on the menu
Choose wholegrain pasta, rice and couscous instead of white varieties. Oats and barley are always wholegrain – try a few different ones to find your favourites.
Swap some of your wheat flour for graham flour or another kind of wholegrain flour when making pastry, pancakes, pizzas and suchlike.
Use the Keyhole
The Keyhole symbol on bread, cereals, grain, pasta and rice indicates that it contains more wholegrain and fibre and less sugar and salt.
All changes are good
Not so keen on wholegrain? Take it one step at a time – even a little bit of wholegrain is good for your health!
Wholegrain is only available to us in cereal-based products such as pasta, bread, rice and grain. Nothing is removed from wholegrain – the germ and the bran are left in – which makes wholegrain products more nutritious. Wholegrain contains fibre, iron, folic acid, antioxidants and other protective substances.
Wholegrain can reduce the risk of type 2 diabetes, cardiovascular disease and colorectal cancer. Wholegrain can also help maintaining your weight as the fibre makes you feel full. About 70 grams per day for women and 90 grams for men is about the right amount. This is equivalent to two pieces of crispbread and a portion of wholegrain pasta, for example.
Cereals have a relatively small climate impact and fields aren't sprayed to a particularly great extent. Only a very small number of chemical pesticides can be used in organic farming. Rice is one of the crops causing the greatest emissions of greenhouse gases. From this perspective, other grains and potatoes are better choice for the environment.