The challenge: Have a wholegrain option with at least one of your main meals every day.
Wholegrains are a great way to increase our fibre intake, which is important for our health. In the UK, many of us are not getting enough fibre in our diet.
Wholegrains provide some essential vitamins and minerals that have a wide range of important functions in our body.
How to get more wholegrains
We can include wholegrains at meals and snacks. For example, porridge or a wholegrain breakfast cereal such as bran flakes at breakfast time, wholegrain rye crackers with peanut butter as a snack, sandwiches made with wholemeal bread for lunch and wholewheat instead of white pasta as part of an evening meal.
More unusual types of wholegrains, such as freekeh or whole barley, can be included in dishes instead of rice or couscous.
Support for you
Wholegrain and fibre
- Fibre up your life with our infographic – you can use the top tips for you own diet or stick in the kitchen for inspiration
- The fun way to fibre – read through for some ideas for swaps to increase the amount of fibre in your diet.
- Starchy carbohydrate information - improve your knowledge about starchy carbohydrate and learn some top tips of how to fit wholegrains into your diet.
- Starchy carbohydrate video – get an overview of starchy by watching this short video
- A family wholegrain tracker – stick on your fridge and fill in throughout the week!
- Eat more wholegrains - behaviours to help
Go the extra mile
- Keeping well in lockdown online course – learn some tips and ideas of how you can keep well in lockdown with this free online course
Have kids at home? Here’s some activities!
- Activity 1. Health and wellbeing and ICT: Pick three numbers and find your fibre fortune with our fibre worksheet! Using the food in the store cupboard sheet, create a meal from the foods you select. Why not use Explore Food to calculate the amount of fibre provided by your meal?
- Activity 2. ICT, Food and Science: Fibre is important for digestive health, but how much fibre is provided by different food? See if you can line up the amount of fibre in food in order from highest to lowest using our Interactive fibre line up. If you can’t use the interactive activity, use the worksheet and answers.
- Activity 3. Art and Health and wellbeing: So, you think you know about fibre? Create a poster about fibre, outlining why it is important, how much we should have, and how we can have more in our diet. You can use the Fun way to fibre poster for inspiration!
- Remote learning – we’ve hundreds of activity ideas and further support on our education website
- Keep the learning going – check out our education website, developed for schools, but useful for home learning too!
- BNF staff are cooking each day this week – find out what’s cooking!
- Made with love, shared with love – cook together at home and share the love.
- Can you trust it? Recipes – try these five recipes and learn some fun facts about the ingredients.
- Try one the these 5 tasty recipes from nutrition.org.uk
- Our education website has hundreds of recipes, which can be searched in different ways – filter for recipes with cereals!
- Let’s get ready to cook poster – prepare your children for cooking hygienically, why not print out and stick on your wall or get children to create their own poster?