Whole grain > Your Health Coach

Opting for Whole Grains - Tip No. 1


Your coach:
Geneviève Grenier, RD
Dietitian


The “Opting for whole grains” goal

Did you choose the “Opting for Whole Grains” Goal PLUS? If you did, that means you will try to make at least half your portions of grain products whole-grain during the next 6 weeks. This corresponds to

  • at least 2 portions per day for children aged 4 to 8
  • at least 3 portions per day for adults and children over 9

To find out what 1 portion represents, consult the “Opting for Whole Grains” article on the 530HealthChallenge.ca site.


Where can I find them?

There’s obviously the classic of whole-wheat bread, but don’t just rely on that! The selection of whole-grain products available today has become more varied and tasty, and includes

  • bakery goods made with whole grains: bread, bagels, English muffins, pitas, tortillas, etc.
  • breakfast cereal made with whole grains or oatmeal
  • pasta made with whole grains
  • brown rice and wild rice
  • whole grains: rye, barley, bulgur, buckwheat, millet, quinoa, corn, etc.
  • crackers made with whole grains
  • popcorn, plain


Half-and-half

“Slowly, but surely!” This is an appropriate saying for those trying to get used to whole grains. Give yourself time to appreciate their taste and texture. Introduce them into your diet gently, by using the “half-and-half” formula.

  • At breakfast, mix your regular cereal with a whole-grain one that is rich in fibre (whole-wheat flakes, oats, bite-size shredded wheat, etc.)
  • Make your sandwiches with a slice of white bread and a slice of whole-wheat bread. Kids will love this original presentation!
  • Get a mix of white and wild rice. (The wild rice in these kinds of mixes is pre-cooked, which reduces cooking time considerably.)
  • Mix regular pasta with pasta made from whole grains. (Make sure to check the cooking times for each; you might need to cook them separately.)