Easy Swaps to Add More Wholegrains to Your Diet

Wholegrains are a mighty food group with a matrix of health benefits. If you feel overwhelmed on how to start adding in this few group to your diet, it can be as simple as a few swaps to meet three serves of wholegrains a day. This is the amount needed to help protect your body from several diseases such as type two disease, heart disease and certain cancers.

Here are some easy and tasty swaps  you can make to start loving wholegrains more:

1. Use Corn Thins slices as a base for single serve pizza rather than a refined flour pizza base. Check out the recipes section on the Corn Thins website for a range of ideas to keep your taste buds satisfied https://www.cornthins.com/en
2. Swap white rice in your stir fry for red, black or brown rice.
3. Swap refined crackers for wholegrain containing crackers like Corn Thins slices. Top with your favorite toppings like hummus and cucumber or boiled egg slices and avocado.
4. Select wholegrain bread for your sandwich or toast or skip the traditional bread and make a Corn Thins sandwich. A winning topping is baked beans and grated cheddar cheese for a complete and delicious meal.
5. Add GF oats to your smoothie.
6. Swap BBQ chips for Corn Thins Minis Cheddar Cheese or Corn Thins Minis Sour Cream and Chives (hopefully this will be in the US in 2026)
7. Add wholegrains to your salad like wholegrain couscous or quinoa or brown, black or red rice or wholegrain pasta.
8. Select wholemeal spaghetti in your spaghetti bolognaise.

Take home message: Making changes towards a healthier you does not need to be difficult. The changes which feel easier and enjoyable are the ones which stick more easily than the ones which feel unnatural and harder.

Reference:

1. Wholegrain Council. https://wholegrainscouncil.org/sites/default/files/atoms/files/WG_HowMuch.pdf