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10 ways to a healthier you

Wholegrains

Go with the grain 

To kick-off 10 ways to a healthier you, we're going with the grain. Not just a great source of carbohydrates - which is the body’s main energy supply - wholegrains provide a healthy boost of fibre, B vitamins and minerals such as zinc, which helps to keep your immune system healthy.

Waitrose Nutritionist Nicola Selwood says, “Processing grains to make the familiar refined ‘white’ versions, such as white pasta and bread, involves removing nutritious parts of the grain, losing a lot of the fibre, B vitamins and minerals. So wholegrains can contain up to 75% more nutrients."
Because of their higher fibre content, wholegrains are also digested more slowly, helping to keep you full for longer. 

So how can you benefit from all the grain goodness? Simply swap refined cereal foods such as white bread and rice with wholegrain varieties such as wholemeal bread and wholewheat pasta. It's that easy.

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What counts as wholegrain?
Wholewheat
Brown & wild rice 
Barley (not pearled) 
Maize (corn) 
Rye 
Oats 
Millets 
Buckwheat 
Quinoa 
Amaranth 
Sorghum
Freekah 

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Find out what quinoa is, why it's good for you and how to use it

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Nicola’s top tips

Our Nutritionist Nicola Selwood, shares her top tips to introducing more wholegrains into your diet. 

Waitrose Nutritionist Nathalie Winn
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It’s all in the name 

Multigrain and brown breads are not the same as wholemeal. Make sure you check for the word ‘whole’ before the name of the product or on top of the ingredients list. 

You can go gluten-free
If you follow a gluten-free diet you don't have to miss out on wholegrains as there are lots of options that are naturally gluten-free. Try brown or wild rice, nutty amaranth, buckwheat or quinoa.

Take small steps
Switching to wholegrains in one go might be too much. Try cooking half white and half wholegrain pasta or rice, and mix together. Or try ‘rainbow sandwiches’ – one slice wholemeal, one white – for a gradual transition.

 

For information and ideas how to include more wholegrain foods  in your diet, visit www.wholegraingoodness.com

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Take a look at our top-rated wholegrain foods as voted by you 

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