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Did you know swapping white bread for brown wholegrain bread could help you reduce your cancer risk?

Date: October 7, 2020
Time to read: 5 min
Published in:

Eating enough dietary fibre helps you maintain a healthy weight and digestive system and can help reduce your risk of cancer.

High fibre foods include, fruit, veg, seeds, nuts, seeds, legumes such as chickpeas, beans and lentils and wholegrain foods such as wholemeal bread, brown rice, rolled oats, barley, cracked wheat and quinoa. 

One way to increase your fibre intake is to choose wholegrain varieties of foods.

  • Swap white bread for wholegrain, wholemeal or for kid’s that will only eat white bread choose a high fibre variety.
  • Swap white rice for brown rice.
  • Swap regular pasta for wholemeal or pulse pasta.
  • Swap regular crackers and crispbreads for brown rice or wholegrain varieties.

Did you know you should aim for 48g of wholegrains daily?

Only 34% of Australians adults consume the recommended quantity of wholegrain foods.. It’s OK to eat some white bread, rice or pasta but aim to eat at least two-thirds of your breads and cereals as wholegrain or wholemeal foods. 

By including a sandwich made with 2 slices of wholegrain bread and some popcorn or half a cup of cooked brown rice and some wholegrain crackers you are well on your way to meeting your wholegrain requirements.

The amount of wholegrains kids need varies depending on their age.  Take a look at our breads and cereals section of the lunch box builder to find out how many serves your child needs each day.   Our recipes are packed full of wholegrains to help you boost your fibre intake and your family will love them too, check out our:


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