a field of wheat

Whole Grains Should Come First!

artistic logo of a wheat grain

Whole Grain, Whole Benefit

Whole grains are grains in their purest form. When grains are consumed whole, they have a wide range of amazing nutrients that are very important for your diet!1 The new Canada Food Guide encourages Canadians to choose whole grain foods.

  1. The Bran

    This is the outer part of the grain and contains antioxidants, B vitamins, and fibre.

  2. The Endosperm

    This part of the grain is the starchy centre.2 It is where you’ll find starchy carbohydrates, proteins, and small amounts of vitamins and minerals.

  3. The Germ

    This is the smallest part yet packed full of nutrients – this is the nutritious core! It contains B vitamins, protein, minerals, and healthy fats.3

Here Are Some Popular Sources of Whole Grains & Fibre!

an orange bowl full of Cheerios and milk

1 Bowl of Cereal

sliced whole wheat bread on a wood surface

1 Slice of Whole Wheat Bread

a brown rice dish

1 Cup of Brown Rice

a bowl of shell style whole grain pasta

1 Serving of Whole Grain Pasta

Whole Lot of Vitamins & Minerals

Whole grains are a great way to get vitamins and minerals that your body needs every day!
logo of a grain kernel

Whole grains are a great source of fibre. Fibre is a very important part of a healthy diet because it supports healthy digestion and it keeps you fuller longer!

Zinc – The bacteria fighter!
Zinc fights off viruses and heals your wounds.
logo of a flexed arm muscle

Getting iron is critical for your red blood cells and muscles as it stores and carries oxygen.

A healthy adult needs 25-38 grams of fibre a day, but did you know… the average Canadian only gets 14 grams?4
logo of a pill container with B vitamins
B Vitamins

Helps with metabolism, the process your body uses to make energy from the food you eat.5

Phosphorus – Along with calcium helps strengthen your bones and teeth.

Whole Grain, Whole Day!

multi grain cheerio snack bars on a white plate

Multi Grain Cheerio Snack Bars

View Recipe
whole grain chocolate chip cookies on a wire rack

Whole Grain Chocolate Chip Cookies

View Recipe
thai beef whole grain taco bowls on a white plate

Thai Beef Whole Grain Taco Bowls

View Recipe


If you want to learn more about whole grains go to the websites below!


  1. https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain

  2. https://www.youtube.com/watch?v=UitahipPBPO

  3. WGC Infographic

  4. https://www.heartandstroke.ca/get-healthy/healthy-eating/fibre-and-whole-grains

  5. https://wholegrainscouncil.org/whole-grains-101/what-are-health-benefits/whole-grains-important-source-essential-nutrients