INFO HANDOUT
COPY FOR CLIENTS AND MEMBERS OR DOWNLOAD FROM fitnessnetwork.com.au/gymbag
THE WHOLE TRUTH ABOUT
NUTRITIOUS BREKKIES!
It’s important to start your day with superior nutrition. 100% whole grain breakfasts can
supply the long lasting energy you need to take on the world.
ou’ve undoubtedly seen the
words ‘whole grain’ splashed
across cereal packets – but what
do they mean?
Y
What is whole grain?
A whole grain is essentially a whole seed
and so contains all of the nutrients essential
to nourish and protect the seed if it were to
sprout and grow into a plant. Whole grains
are made up of three parts:
1. Bran
The bran is the outer layer and is dense
in fibres which protect the whole grain.
It contains soluble fibre, insoluble fibre
and resistant starch, proteins, minerals
(magnesium, zinc, selenium, iron, copper),
vitamins (B vitamins, vitamin E), antioxidants
and phytonutrients.
2. Endosperm
When a seed sprouts and begins to grow,
the endosperm provides essential energy
and nutrients to support the growth of the
young plant. It contains carbohydrates,
soluble fibre, proteins, vitamins (thiamin (B1)
and vitamin E), and minerals (selenium).
3. Germ
The germ is the embryo, which sprouts
into a new plant and delivers essential
nourishment. It contains soluble fibre,
insoluble fibre and resistant starch, healthy
oils, proteins, vitamins (B vitamins and
vitamin E), antioxidants and phytonutrients.
from foods; magnesium reduces feelings
of tiredness; protein assists muscle growth
and maintenance; and antioxidants and
phytochemicals protect cells against
damage from free radicals.
Health benefits
Whole grains fight the nasties!
The
Australian
Dietary
Guidelines
recommend we eat a variety of grain foods
every day, mostly whole grain and/or high
fibre varieties.
According to the National Health and
Medical Research Council, eating a variety
of grain foods (mainly whole grain) each
day is associated with a reduced risk of
weight gain, cardiovascular disease, type
2 diabetes and bowel cancer (Australia’s
second biggest cancer killer). The Grains
and Legumes Nutrition Council also
supports these claims.
How do whole grains help fuel
your body?
Whole grains are nutrition powerhouses.
The combination of nutrients outlined
above (bran, endosperm and germ) gives
you the complete package. Carbohydrates
provide fuel; fibre supports healthy
digestion; B vitamins help unlock energy
Most people don’t realise that whole grains
contain a range of protective phytonutrients
and antioxidants, and that the antioxidant
content of many whole grains is equal to that
of fruits and vegetables. These protective
components are mostly found within a layer
of the endosperm known as the alurone
layer, which is present in whole grains and
high fibre grain foods.
Whole grains are low GI
The Glycemic Index (GI) measures the rate
at which carbohydrates in food are broken
down into glucose (sugar) and released into
the blood stream, where it can be used for
energy. The great news is that many intact
whole grains have a low GI – including rolled
oats, rye, barley and some rice varieties.
Whole grains are smart carbs
Enjoying whole grains everyday means you
will be enjoying ‘smart carbs’ more often.
They tick all of the boxes when compared
with other carbohydrate foods.
P Nutrient dense – delivering vitamins,
minerals, proteins and carbs
P Sources of a range of dietary fibres
P Contain a range of protective
phytonutrients and antioxidants
P Naturally low in saturated fat and salt.
A combination of whole grains served with
dairy and fresh fruit – other nutrient-dense
options recommended for health and
wellbeing – is a great way to start your day.
Amy Giannotti is a passionate foodie, dietitian,
personal trainer and running coach. To order Amy’s
Grains and check out her E book Fit Fabulous
Foodie, visit amysgrains.com.au