The Superfood for Every Stage of Life

If you’re looking for one food that stands the test of time and supports you through every stage of life, it’s wholegrains. These timeless staples are packed with essential nutrients that benefit health at every age.  

Here we explore what wholegrains are, why you should incorporate them into your diet and how much you should consume at each life stage. We have lots of delicious tips to help you add these superfoods to your meals.

What are Wholegrains? 

Wholegrains include wheat, sorghum, brown rice, oats, millet, buckwheat and quinoa.

Wholegrains include all three parts of the grain: the bran, endosperm, and germ. Each component brings something special to the table:

  • Bran: The outer layer is full of fibre, vitamins, and minerals. 

  • Endosperm: The starchy middle gives you the energy boost you need throughout your day and provides proteins and vitamins. 

  • Germ: The nutrient-packed core is full of vitamins E and B, healthy fats, and phytochemicals. 

 

Why Should You Eat Wholegrains? 

Wholegrains offer 26 essential nutrients, including fibre, protein, B vitamins, and magnesium, which can help to support gut health, boost energy, and keep your mind sharp. 

Wholegrains are one of the most budget friendly foods out there. Research also showsthat a diet low in wholegrains is a major risk factor for chronic diseases, so by making wholegrains a staple, you’re investing in your long-term health. 

Australian adolescent and adults need to double their intake of wholegrains and children need to boost their intakes.

Wholegrains for Every Age 

Little Ones

While the texture and timing for introducing foods should be suitable for your little one’s stage of development, wholegrains are great for providing the energy and nutrients they need for growth. Foods like wheat cereals and oats are nutritious foods rich in fibre. Introducing a variety of wholegrains early on, when your little one is ready, helps build healthy eating patterns for life.

Children

As kids head to school, wholegrains become a secret weapon for sustained energy, thanks to their carbohydrate and B vitamin content. Research suggests that children who eat wholegrains may help lower their risk of obesity and health issues later in life, and those that consume a wholegrain-rich breakfast may benefit from academic motivation and performance, helping to set them up for success. 

Teenagers

During this time of rapid growth and change, teens need nutritious foods to meet their energy and nutrient demands. Beyond their sustained energy provision, starting the day with a wholegrain-rich breakfast may also improve academic motivation and performance in teens as well.  Wholegrains like wraps and cereals can help them meet their requirements, keep their hearts healthy and assist them with their school activities.  

Adults

Regularly enjoying whole grains is rucial for adults, as they help maintain overall health while reducing the risk of developing long-term conditions such as heart disease, type 2 diabetes, and some cancers. The fibre in grains helps manage cholesterol levels and controls blood sugar, making them vital for well-being. 

Older Adults

As we age, the importance of wholegrains continues to shine. Wholegrains can help combat the risk of chronic conditions like heart disease and type 2 diabetes. With their high fibre content, wholegrains support heart health and digestion, helping you feel your best at any age. 

A simple swap

Swapping refined grains (generally white) for wholegrains (generally brown and grainy) is an easy way to protect your body against chronic disease and to improve your health and wellbeing.

Here are some easy meal ideas to increase your wholegrain intake:

The Grains & Legumes Nutrition Council recommends the following daily intake: 

  • Enjoy a wholegrain cereal made from wholegrain wheat, oats or sorghum such as this Weet-Bix™ with mango and macadamias.
  • Top wholegrain crackers with avocado or natural peanut butter.
  • Use long-grain brown rice or black rice, try with stir-fry's, curries or Black Sticky Rice Pudding.

  • Swap white bread to wholegrain or wholemeal bread.

  • Add pearled barley or quinoa to soups.
  • Toss quinoa or buckwheat through salads.
  • Use wholegrain flours when making pizza dough, breads, loafs , muffins or Apam Balik.
  • Replace ¼-½ of the white flour with   wholegrain flours when making pizza dough, breads, loafs, muffins, pancakes, pikelets and cakes. 

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