With so much information online about diets and nutrition, it’s easy to feel overwhelmed. If you’re looking for one food that stands the test of time and supports you through every stage of life, Toni Gam, Industry Engagement Manager at the Grains & Legumes Nutrition Council says 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.
What are Wholegrains?
Wholegrains include brown rice, oats, wholegrain bread, and cereals.
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 food groups out there. Research also shows1 that 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.
Wholegrains for Every Age
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Infants (6-12 months): First foods While the texture of foods should be suitable to the infant’s stage of development as they progress from pureed to lumpy to normal textures, wholegrains such as wheat cereals and oats can be introduced alongside other nutritious foods from around 6 months. |
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Toddlers (12 months - 5 years): Fuelling Growth and Development Wholegrains are great for little ones, providing the energy and nutrients they need for growth. Foods like wholegrain bread and pasta are tasty and rich in fibre and iron. Introducing a variety of wholegrains early on helps build healthy eating patterns for life. |
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Children (6-12 years): Building Healthy Habits For Life As kids head to school, wholegrains become a secret weapon for sustained energy, thanks to their carbohydrate and B vitamin content. Research suggests2 that children who eat wholegrains may help lower their risk of obesity and health issues later in life, helping to set them up for success. |
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Teenagers (13-18 years): Meeting Nutritional Needs During this time of rapid growth and change, teens need nutritious foods to meet their energy and nutrient demands. Wholegrains like wraps and cereals can help them meet their requirements and keep their hearts healthy. |
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Adults (aged 19-59): Supporting Long-term Health Regularly enjoying whole grains is crucial 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. |
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Adults (aged 60+ years): Aging Well 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. |
How Many Wholegrains Should You Be Eating?
The Grains & Legumes Nutrition Council recommends the following daily intake:
- Children aged 1-3 years: 24 grams per day
- Children aged 3-8 years: 32-40 grams per day
- Children over 9 years and adults: 48 grams per day
To reach your 48 grams of wholegrains, the Grains & Legumes Nutrition Council recommends you consume different sources of wholegrains throughout the day.
1 https://www.bmj.com/content/353/bmj.i2716
2 https://pmc.ncbi.nlm.nih.gov/articles/PMC9777732/
https://www.sanitarium.com/au/health-nutrition/nutrition/the-superfood-for-every-stage-of-life
