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Whole grains promote good health

There is a strong link between eating whole grains and health. whole grainsWhole grains contain dietary fibre, vitamins, minerals, antioxidants, and phytochemicals (plant compounds) that work together to lower risk for heart disease, type 2 diabetes, and certain types of cancer.

Canada’s Food Guide recommends that half of the servings of Grain Products you eat in a day should be whole grain. For example, if you need six servings of Grain Products daily, three of those servings should be whole grain.

Whole grains contain all three parts of the kernel of grain: the bran, the endosperm, and the germ. Examples of whole grains are oatmeal, brown rice, millet, and whole grain wheat, and products made with whole grains, like 100% whole grain bread and pasta. See Whole Wheat, Whole Grains, and Refined Grains: What’s the Difference? to learn more.

Choose whole grains when you shop. Look for 100% whole grain on package labels or the word "whole" in front of the type of grain on the ingredient list.

Add whole grains to your meals

  • Try a New Whole Grain!
  • Eat whole grain whole wheat cereals and bread.
  • Make buckwheat pancakes and whole grain, whole wheat waffles.
  • Add cooked brown rice, hulled barley, or cooked wheat berries to soups and salads.
  • Change your pasta from white to whole grain.
  • Stir whole grain cereal into yogurt for a tasty snack.
  • Replace up to half the white flour with whole grain whole wheat flour in your recipes.
  • Add cooked brown rice or whole grain bread crumbs to ground meat.
  • See Inspiring Healthy Eating for recipes using whole grains.

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Healthy Eating in the Community