6 Steps to a Healthier You - Step 5

Step 5 - Choose Whole Grains

Fibre makes you feel full, helps control blood cholesterol and blood sugar, and lowers risk of disease.

Eating more whole grains increases your daily fibre intake

Fibre can help to:

• Control weight gain by making you feel full so that you eat less.
• Lower blood cholesterol and triglyceride levels.
• Lower your risk of colon cancer, heart disease and digestive problems like diverticulosis.
• Improve blood sugars in people with diabetes.
• Keep your digestive system healthy and prevent constipation by making stools bulky and soft.

High fibre cereals- a great way to increase whole grains in your diet

Eat a high fibre cereal every day, either on its own or mixed with another cereal. Choose whole grain cereals, such as oatmeal, cracked wheat, shredded wheat, oat bran, granola, or any cereal containing bran.  Add bran or wheat germ to hamburger patties, coating mixes, casseroles, cookies, cereals or eat a high fibre cereal every day, either on its own or mixed with another cereal.

Most people need to eat more dietary fibre

Dietary fibre is the part of plant-based foods that our bodies cannot fully digest and absorb.  Most people eat less than ½ the fibre they require daily. Choose whole grain breads, cereals and crackers, whole-wheat pasta and brown rice.  Choose breakfast cereals with greater than 6 g fibre per portion and meals with baked beans or lentils more often to meet your daily fibre needs.

Whole grains and healthy weights

Eating whole grains more can help you control your weight.  Whole grains contain fibre which makes you feel full so that you eat less. Choose a variety of whole grains daily such as whole grain breads, pasta and rice.  Increase the fibre in your diet slowly and eat fibre often to reduce gas and bloating.  Drink at least eight cups (2 L) of fluid such as water each day. 

Disclaimer
Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)