- People with familial hypercholesterolemia (FH) are at greater risk of heart disease
- 1 in 250 people in the UK are believed to have FH
- Over 260,000 people in the UK may have FH, with fewer than 10% diagnosed
- 56,000 children in the UK may have FH but only 600 of these are known
Choosing more whole grains
Whole grain foods are made up of all parts of the grain.
Fibre is provided by the husk and heart healthy fats and antioxidants by the germ. Many processed cereals, e.g. cakes, biscuits, confectionary, white bread etc. have these nutritious parts of the grain removed. In particular the increased level of cereal fibre provided by whole grain foods is key to maintaining a regular and healthy bowel function.
What is a whole grain food?
Definitions of whole grain foods vary from country to country but most agree that a food qualifies if more than half of the ingredients in it are “whole grain”. There is no formal recommendation but most scientists agree that we should be consuming at least three servings every day. Use the table below to help you. Using your diet diary, can you identify where and how you might include more whole grain foods?
|Food||Amount needed to provide one whole grain serving||Weight|
|Bread – granary or wholemeal||1 slice or 1 roll||35-40g|
|Chapatti – wholemeal||1 small||30g|
|Oats or oatmeal||2 heaped tablespoons||30g|
|Pitta bread – wholemeal||1 mini or ½ a small||35-40g|
|Rye bread||1 large slice||30g|
|Muesli – unsweetened||2 heaped tablespoons||30g|
|Porridge||½ small bowl||55g|
|Wholemeal scone||1 small||35g|
|Wholemeal hot cross bun||1 small||40g|
|Popcorn||2-3 handfuls (1½ cups)||30g|
|Wholemeal wheat/rye flour||1 heaped tablespoon||20g|
|Amount needed to provide one whole grain serving||Weight|
|Weight before cooking||Weight after cooking|
|Pasta – wholemeal||25g||55g|
|Rice – brown||20g||60g