Simply Wholegrain; Simply Delicious!
There is increasing evidence that simply including wholegrains as part of a
balanced diet, can improve your health in a number of ways. *Research
shows that eating three portions of wholegrains a day can help to reduce the
risk of a heart attack by 30% as well as offering other potential health benefits
including helping with weight control.
But what are wholegrains and how easy are they to incorporate into our diet?
The answer is simple! As the name suggests the term „wholegrain‟ refers to all
cereals like wheat and barley which include the „whole grain.‟ That is the fibre
rich outer layer (the bran), the starchy middle and the nutrient packed germ in
the centre. Brown rice and wholemeal flour are just a couple of examples of
wholegrain foods, as are bulgar or cracked wheat; popcorn and oats.
The wide range of wholegrain foods means that it is really simple to achieve
the recommended three portions of wholegrain a day – one portion is
equivalent to a slice of wholemeal bread or a small bowl of porridge.
Wholegrains are not just for breakfast but anytime. Lunch, dinner or even
snacks made with wholegrain can, as the following recipe ideas show, be
tasty and quick and easy to make!
For a wholegrain-packed lunch try ** Wholemeal Pittas stuffed with Chilli-
Lamb and Coriander Hummus and for dinner a salad of Cracked Wheat
and Cashew Salad with Mint and Feta is simply delicious. Fennel Seed
Oatcakes make a great snack and for days when pudding is simply a must,
Pear and Berry Cobbler is a scrumptious wholegrain variation of a traditional
These dishes are great examples of why a healthy diet doesn‟t have to be a
boring diet. A healthy balanced diet is vital for many reasons, not least in
helping to control your weight. With over half the adults in the UK putting their
health at risk by being overweight it is becoming a national issue. Skipping
breakfast and snacking on high fat and sugary foods are just part of the
problem which can lead to an increased risk of diabetes and high blood
Wholegrain foods release energy slowly so you feel fuller for longer and are
less likely to reach for chocolate between meals! A breakfast rich in
wholegrain cereals helps to keep energy and concentration levels up
throughout the morning and your mood on an even keel!
Incorporating wholegrain into your diet needn‟t be complicated; it can be as
simple as just making a few changes the next time you do the weekly shop.
Choose from a great range of wholegrain cereals and serve with semi-
Wholegrain toast topped with a poached egg or grilled tomatoes
Sandwiches for lunch? Then look for the wholegrain options
Popcorn (unsweetened) – ideal for kids‟ lunchboxes
Oatcakes with celery and low fat cheese
Wholegrain pasta with roasted vegetables
Wholegrain rice topped with a grilled salmon steak and salad
For more delicious ways with wholegrain and information visit
For further information, photos or to arrange an interview please
The Ceres Partnership
T: 0118 947 5956
M: 07971 050543/07860 555 233
ISDN: 01189 475981
Notes to Editors
* Liu S, Stampfer MJ, Hu FB, Giovannucci E, Rimm E, Manson J &
Hennekens CH (1999) Wholegrain Consumption and risk of coronary heart
disease: results from the Nurses Health Study American Journal of Clinical
Nutrition 70, 412-419.
** These recipes are available at www.wholegraingoodness.com.
Photography is also available
HGCA aims to improve the production and marketing of UK grain. It
provides market information to British cereal farmers and producers,
assists cereal product development, promotes exports and funds research
Foods in which 51% or more of the ingredients consist of wholegrains are
described as whole grain foods. Wholemeal bread, brown rice oatcakes
are all examples of whole grain foods.
The UK Joint Health Claims Initiative has approved the following
statement: “People with a healthy heart tend to eat more wholegrain foods
as part of a healthy lifestyle”. The Joint Health Claims Initiative offers pre-
market advice and a Code of Practice for the food industry, enforcers and
consumers. They ensure that health claims on foods are both scientifically
truthful and legally acceptable.
For a copy of the report “Nutritional Aspects of Cereals” please call Roz
Battye, HGCA, 0207 520 3975.
HGCA has produced a range of topic sheets for health professionals and
consumers on Blood Pressure, Heart Health, Weight Management and
Breakfast. These are available at www.wholegraingoodness.com