Web Content Viewer (JSR 286) - Healthy Weight


Bread, rice and pasta from whole grainsGrain (cereal) foods include breads, breakfast cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley.

Wholemeal or wholegrain varieties, such as wholemeal bread and brown rice, are best because they give us more dietary fibre, minerals and vitamins than refined varieties, such as white bread or white rice. They can also help fill you up if you are trying to lose weight.

At least three serves a day of wholegrain (cereal) foods can be recommended, but don’t eat too much of the refined varieties if you are overweight.

If you are underweight, increasing your intake of wholegrain (cereal) foods can be a healthy way to increase your energy intake.

The Eat for Health website can guide you on the number of grains serves you need each day.

Eating grain (cereal) foods, mostly wholegrain, can also help protect you against heart disease and type 2 diabetes and may help reduce your risk of some cancers.

Wholegrain toast and/or grain-based cereal for breakfast provides a tasty, healthy start to the day.

Some grain (cereal) foods that have lots of added fats, sugars and/or salt, such as many biscuits, cakes, muffins, pies and pastries do not belong in the cereal (grain) group. They are discretionary choices and should be limited. Limiting these foods is particularly important if you are overweight and trying to lose weight.


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