Increase wholegrain intake (and reducing intake of refined grains – e.g. white bread & pasta)

SixFix aim for wholegrain:  4 portions per day

So what’s a portion of wholegrain?

  • 1 medium slice of wholemeal bread
  • 1 small wholemeal roll
  • 1 Shredded Wheat
  • 1 Weetabix
  • 3 tablespoons (30-40g) wholegrain breakfast cereal
  • 50g dried wholewheat pasta
  • 50g dried brown rice
  • ½ wholemeal pitta bread
  • 2 cups plain popcorn  (25g un-popped corn kernels)
  • 3–4 small whole grain rice cakes or rye crispbreads

Here are some suggestions for how to include more wholegrain in your daily diet:

  • Wholegrain bread – but I’m not just talking wholemeal – seeded, oaty, spelt, barley and rye  breads all add variety. We’ve got a breadmaker, which we use to make dough and then make into rolls (which we then bake in the oven) for lunches. We add pumpkin, sesame or poppy seeds or rolled oats on top for variety
    • Doves Farm Spelt Flour (go for the wholegrain rather than the white)
    • Doves Farm Barleycorn – a mix of barley flour and seeds
    • Wessex Mill – Oats ‘n’ Bran
    • Wessex Mill – Pumpernickel Bread flour
    • Mixed seed – it’s only ‘granary’ if it’s Hovis as they own the trademark I’ve discovered!
    • Wessex Mill Sour Rye flour
  •  Wholemeal pasta – some supermarkets have a bigger range than others

Some of you might have problems with your children eating wholemeal pasta – try mixing it half & half at first and mixing in the sauce (if they will let you!)

  • Brown rice – takes longer to cook but I think it actually has ‘flavour’ compared to white rice.
  • Pearl barley – use instead of rice with a curry or stew or mixed together for variety
  • Coucous – Tesco sells wholemeal couscous
  • Quiona – great in salads in the summer for work lunches or with a saucy casserole in the winter (technically it’s a cracked grain, but you’ve still got the germ)
  • Oats – again, these are actually ‘rolled’ not ‘whole’ but still good to include in your diet. Aim for jumbo ones where possible
    • Flanagan’s Jumbo Oats
    • Buckwheat or wholegrain noodles
      • Clearspring
      • Blue Dragon
  • Wholegrain breakfast cereals
    • 2 Weetabix (2 SixFix)
    • 2 Shredded Wheat (2 SixFix)
    • 30g Bran Flakes (beware of added sugar though, so don’t have every day) (1 SixFix)
    • 30g Oatibix (1 SixFix)
    • 30g porridge oats – flavoured Oat So Simple is nice but again, beware added sugar, so not every day. It’s easy to make your own flavoured porridge, with sultanas, dried banana or trail mix. (1 SixFix)