The Australian Dietary Guidelines encourage Australians to eat a variety of grain foods as part of a healthy diet. A factsheet has been developed to help explain the Australian Dietary Guidelines for grain foods. To download a copy click here.
Recommendations on the type of grains and how much to eat
The guidelines recommend people ‘eat a variety of grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley.’ Refined core grain foods, like white rice and pasta, can be enjoyed as long as other grains in your day are whole grain or high fibre.
Table 1 lists the minimum number of serves of core grain foods recommended each day. People who are taller than average or more active will need more.
How much is a ‘serve’ of grain-based food?
The Australian Guide to Healthy Eating defines a serve as:
Putting it all together
It’s easy to get 6 serves of grain foods every day, and with a little planning, easily make half of them whole grain or high fibre. This leaves room for some refined grains such as white rice, white pasta and white bread.
GLNC recommends people enjoy grain foods 3 – 4 times a day, choosing at least half as whole grain or high fibre.
Check out these simple meal ideas and see for yourself.
Get creative to ensure you eat a variety of different grains in your diet, everyday. Here are a few ideas to get you started:
For more information on the Australian Dietary Guidelines click here.
The Australian Dietary Guidelines are general recommendations for healthy people. For individual nutrition and dietary advice see an Accredited Practising Dietitian (APD). To find a dietitian near you visit the Dietitians Association of Australia.