health & nutrition
How much whole grain is good for you?
Based on scientific studies an intake of three servings of whole grain per day appears to be beneficial for heart health.
Although benefits are indicated also at relatively low levels (2-3 servings per day), consumption in some Western countries is less than 1 serving per day!
Increased grain consumption is recommended by different international dietary guidelines as a preferred source of carbohydrate, fibre and micronutrients.
Keep in mind
Choose a wide variety of foods to provide adequate intakes of vitamins, minerals and dietary fibre!
No single food can provide everything your body needs but the wide variety will!
Get plenty of physical activity to keep your body fit!
Different nations recommend slightly different figures for consumption of cereal and especially whole grain products. Furthermore, these recommendations are displayed in different ways.
Recommendations from the following countries together with the graphical presentations are given below:
USA
UK
Australia
Germany, Austria, Switzerland
USA
“3 ARE KEY” (US Department of Agriculture and the American Dietetic Association)
The Food Guide Pyramid in the USA recommends six to eleven servings of grain per day, of which at least three servings should consist of a variety of whole grain foods.
At least half the grains should come from whole grains (USDA).
The recommended daily fibre intake is 20-35 g of fibre.
1 serving is equivalent to
1 slice of bread
½ to 1 and ¼ cups of dry cereal, depending on cereal type
½ cup cooked rice, pasta or cereal
UK
Eat foods from the group of bread, other cereals and potatoes in good amounts,i.e. base a third of your food intake of foods from this group.
The British Food Standards Agency and the British Nutrition Foundation encourage consumers to select whole grain varieties but gives no exact quantities.
1 serving is equivalent to
2 heaped tablespoons of boiled brown rice
3 heaped tablespoons of whole wheat paste
2 big biscuits
2 to 3 cups of plain popcorn
3 to 4 small whole grain rice cakes or rye crispbreads
1 medium slice of wholemeal bread
½ wholemeal pitta
Australia
The Dietary guidelines for Australian Adults (2003) recommend 4 to 6 servings of grain-based foods for women and 5 to 7 servings from the cereal group for men, at least half of them should be whole grain.
Eat plenty of cereals (including breads, rice, pasta and noodles), preferably whole grain.
1 serving is equivalent to
2 slices of bread (with whole or kibbled grains, wholemeal flour, rye flour)
1 cup of cooked brown rice or wholemeal pasta
1 cup of cooked porridge
1 and a third cups flaked breakfast cereals (whole grain or high fibre)
Whole grain refers to cereal foods that incorporate all the components of the natural grain, including the bran and germ. Foods must contain at least 51 % by weight of any combination of whole grains to be classified as a whole grain product.
The Australian Guide to healthy eating
(Australian Government, 1998)
Germany, Austria, Switzerland
The Nutrition Societies of Germany, Austria and Switzerland often work together in the set up of nutritional recommendations. These recommendations are valid for all three countries.
Eat 5 “building blocks” from the group of cereals, potatoes and products thereof a day, favourably whole grain products.
1 building block is equivalent to
1 to 1.5 slices of bread
3 to 4 medium potatoes (200 to 250 g)
5 to 6 tablespoons of muesli or cereal flakes
200 to 250 g cooked pasta
150 to 180 g of cooked rice or cereals
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