Your Healthy Lifestyle

Grain products, like bread and pasta, are an important part of a healthy diet. This is emphasized in Eating Well with Canada’s Food Guide which encourages Canadians ‘Make at least half of your grain products whole grain each day’ and to ‘Choose grain products that are lower in fat, sugar or salt.’ But why is this important?

Make at least half of your grain products whole grain each day

Whole grain products mean that the food includes all three parts of the grain kernel. The three parts are:

The endosperm – this is the main source of energy;
The bran – this includes vitamins, minerals and is where you will find the fibre;
The germ – there is more vitamins and minerals in this part.

Wheat Kernel

People that include whole grain and whole wheat products in their diet each day are less likely to get certain chronic diseases like cancer, heart disease and diabetes compared to people who don’t include these foods at all.

Make whole grains a regular part of your diet:

  • look for products with the words ‘whole grain’ or ‘whole wheat’ on the label
  • try some of the new whole grain breads at the grocery store
  • introduce your family to whole wheat pasta
  • snack on air-popped or low-fat popcorn
  • don’t forget an old favourite – oatmeal

Choose grain products that are lower in fat, sugar or salt

Grain products are naturally low in fat. When you add butter, margarine, oils, spreads or sauces, you increase the amount of fat. In addition, some baked goods may be high in fat, sugar or salt. Make those foods occasional treats rather than an everyday habit.

Tips for keeping your grain products low in fat, sugar or salt include:

  • If you add spreads such as butter or margarine use only small amounts.
  • Substitute tomato or vegetable sauces for cream sauces on pasta and rice.
  • Buy lower fat and lower salt versions of crackers. Read the label to make your choice.
  • Use the Nutrition Facts table on packages to compare ready-to-eat cereals and bars and choose the ones that have less sugar or fat.
  • Try new recipes of quick breads and muffins that are lower in fat, sugar or salt.