Grain products provide a wealth of nutrients, including carbohydrates, dietary fibre, vitamins and minerals. Several fad diets claim that grain products like bread, pasta and rice promote weight gain, but the scientific evidence tells a different story. Eating grain products every day – and especially whole grains – will promote good health and greatly improve your chances of achieving and maintaining a healthy body weight.

Choose Whole-Grain Products
Eating Well with Canada’s Food Guide says that at least half of the grain products you eat should be whole grains. Whole-grain products such as brown rice and oatmeal, as well as whole-grain bread and pasta, contain all three parts of the kernel of grain: the bran, the endosperm and the germ. Each of these parts contains a wealth of different nutrients, including fibre, magnesium and B vitamins. Whole grains are also naturally low in fat, and they taste great!

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Refined grain products have the germ removed, or the bran, or both. These products, which include white rice, white flour and cream of wheat cereal, are less nutritious than whole-grain products.

Try Something New!
Wheat, rice, oats and corn, the staples of the Canadian diet for generations, are all very nutritious, especially if you choose the whole-grain versions. But if you plan to increase the amount of grain products in your diet, consider adding variety to your menus by using some of the many other types of grains available.

Quinoa (Kenn-Wah), an extremely versatile South American grain product, is rich in protein, carbohydrate, iron and fibre. This interesting alternative to rice, pasta or couscous is prepared like rice. It has a fluffy texture and nutty flavour.

Spelt, an ancient grain that is related to wheat, is high in fibre and has a nuttier, slightly sweeter flavour than wheat. Use spelt to replace some of the wheat flour in muffins or quick breads, or look for this grain on the ingredients list of whole-grain pasta and cereal.

Amaranth is new to many Canadians but is enjoyed daily in other parts of the world. Like quinoa, amaranth is a good source of protein, carbohydrate and fibre. Amaranth can be cooked as a cereal, or you can use amaranth flour to add a new flavour to muffins or quick breads.

Brown rice, a nutritious alternative to white rice or pasta, is a good source of fibre. It has a nut-like flavour and a chewy texture, and you can cook it and put portions in the freezer for later use.

Irish or steel cut oats are high in fibre and have a unique, chewy texture. Unlike conventional oats that are rolled into flat disks, Irish oats resemble pieces of rice. Try cooking Irish oats in a slow cooker overnight so you can wake up to a hearty, delicious breakfast.

Watch the Toppings
Although grain products are naturally low in fat and calories, they are often served with flavourful toppings and sauces made of  high-calorie ingredients such as butter, margarine, full fat cheese or cream. Also, cooked cereal such as oatmeal is traditionally served with lots of sugar.

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Try these ways of adding flavour to your grain dishes without adding calories: 

• Limit the amount of butter or margarine or oil you use on foods like rice or pasta. Try using salsa instead.
• Cook rice or pasta in low-salt broth.
• Avoid high-calorie pasta sauces like alfredo, which is made with cream, butter and high-fat cheese. Toss pasta with steamed vegetables and herbs, or serve it with a fresh-tasting tomato sauce. 
• Use low-calorie condiments like cranberry sauce, mustard, relish or even salsa to add flavour to sandwiches. 
• Sweeten your morning cereal without sugar. Top oatmeal with raisins, dried cranberries or fresh fruits like peaches. Or use spices like cinnamon or nutmeg to provide a flavour bonus.

Grain products are rich in nutrients and an important part of a healthy diet. Make the most of your grain product choices by eating whole grains, experimenting with unusual grains and limiting the amount of fat you add to them. Satisfy your hunger for healthy eating by choosing grain products every day!

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Learn More
Tips for Grain Products (Eating Well with Canada’s Food Guide)
Eating Well with Canada's Food Guide offers tips about grain products.

Choosing Whole Grains FAQs (EatRight Ontario)
EatRight Ontario answers frequently asked questions about whole grains.

Fibre, Whole Grains and Carbohydrates (Heart and Stroke Foundation)
The Heart and Stroke Foundation explains fibre, whole grains and carbohydrates.