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Foods made with whole grains can make an important contribution to our health and wellbeing

Whole grains include all parts of the grain. Examples of whole grains include brown or wild rice, buckwheat, bulgur, millet, quinoa, rolled oats, wholegrain barley, whole rye, and whole wheat

Whole grains provide benefits relating to the nutrients (food components) and bioactive compounds (phytochemicals) they contain. These include fibre, protein, vitamins, minerals, anti-oxidants and essential fats

Evidence is growing that eating wholegrains regularly as part of a healthy diet and lifestyle helps to keep us healthy. Wholegrains may also help to reduce the risk of many common diseases and conditions including heart disease, certain types of cancer, type 2 diabetes, and with weight management

Most of us eat too few wholegrains as we tend to eat more refined cereals

When choosing starchy foods, swap refined cereal foods, such as white bread, rice and pasta, with whole grain varieties such as wholemeal bread, brown rice and whole wheat pasta. As well as swapping refined grain products for wholegrain ones, choose wholegrains at mealtimes and as a snack

To check a product is whole grain, check a whole grain(s) is among the first ingredients listed and look out for the word ‘whole’ as in “wholemeal”, “wholegrain” or “100% whole” as in “100% wholewheat” on the packaging

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