Health Canada encourages Canadians to eat more whole grains. In, Eating Well with Canada's Food Guide it is recommended that Canadians eat at least half of their Grain Products servings as whole grains every day. For example, for an adult male, 35 years old, the recommended number of servings is eight. Of the eight servings of Grain Products, Health Canada recommends about 4 servings per day of whole grains. Knorr Sidekicks Whole Grains provide an easy way to enjoy whole grains as part of a well-balanced meal.

Recommended number of Food Guide servings of Grain Products per day¹

What are whole grains?

Whole grains are the entire grain seed, also known as the kernel. The grain consists of three parts: the bran, the germ and the endosperm. Each layer contains valuable vitamins and minerals. The outer bran layer contains fibre, B vitamins, minerals (magnesium, iron, selenium and zinc) and protein. The middle layer, endosperm, is the largest portion of the seed and contain carbohydrates, protein and some B vitamins. The innermost germ layer, is the smallest area, but has a high concentration of nutrients such as B vitamins, vitamin E, unsaturated fats and minerals.

The bran and germ layers also contain phytochemicals or phytonutrients which occur naturally in plant foods such as whole grain, vegetables, fruit and legumes.

Where do I find whole grains?

Whole grains can be found in various products and recipes. Many whole grains can also be eaten on their own. You may see the words cracked, split, ground or flaked whole grains when reading product labels.

Whole grains can be milled into flour and used to make breads, cereals, pasta, crackers and other grain-based foods. There are many types of whole grains available and each offer a unique taste.

Types of whole grains⁴

There are many whole grain products available on the market today including breads, cereals, pasta and crackers. Knorr Sidekicks Whole Grains offer convenient whole grain pasta and rice options for a nutritious addition to your family meal. When shopping, look for the term “whole” or “whole grain” on the front label of the package. The Ingredient List also tells you that a food is made from whole grains when they are listed as the first ingredient. Some products will list a percentage of whole grains (i.e. 100% whole wheat). Look for the highest percentage of whole grains in the foods you buy (i.e. choose 100% whole wheat instead of 60% whole wheat).

Whole grains can be easily incorporated into your daily diet by buying, cooking and baking with these “power-packed” ingredients. For a quick and nutritious meal that everyone will enjoy, try Rice and Chicken Burritos from Lipton Home Basics recipes. You and your family will benefit from making improved choices for a healthier lifestyle.

References:

1. Health Canada. Eating Well with Canada’s Food Guide. Minister of Health Canada, 2007. www.healthcanada.gc.ca/foodguide.

2. Slavin J. Whole grains and health. Nutr Res Rev 2004;17: 1-11.Murtaugh

3. Koh-Banerjee P, Rimm EB. Whole-grain consumption and weight gain: a review of the epidemiological evidence, potential mechanisms and opportunities for future research. Proc Nutr Soc 2003;62:25-29.

4. International Food Information Council. Whole Grains Fact Sheet, January 2007. http://www.ific.org/publications/factsheets/wholegrainsfs.cfm