Are You Getting Enough?
Label reading made easy
When choosing wholegrain-based foods, look for the following words in the ingredient list:
- wholegrain
- whole wheat
- popcorn
- stone ground grains
- brown rice
- barley
- oats
- rye
- amaranth
- buckwheat
- millet
- quinoa
- sorghum
- teff
- triticale
- Wheat, includes varieties such as spelt, emmer, farro, einkorn, Kamut®, durum and forms such as bulgur, cracked wheat and wheatberries
If any of these ingredients appear first on the list of ingredients it is indicative that the product contains high levels of wholegrains, as the ingredient list is ordered from highest concentration to lowest. Some products will declare the percentage of wholegrains on the packaging, usually in the ingredients list.
Wholegrain breakfast cereals often have ingredients listed as; whole wheat biscuits, whole wheat flakes, muesli and porridge.
Wholemeal foods such as wholemeal breads and pasta, can also provide similar nutritional benefits, so replace regular pasta with wholemeal varieties or use wholemeal flour in baking.
Look for wholegrain logos which indicate they have a wholegrain ingredient.
