Wholemeal grains

Wholemeal grains contain the bran and germ of the grain, and have many more nutrients and fiber, and are more filling than processed grains. Quality grains cooked well and matched with suitable foods can be very appealing, and more interesting than plain processed foods.

Note that the average supermarket may have very little variety in wholegrain rice, for example, and many people do not know how to cook it to their tastes, so there is a good chance you've never had brown rice or black rice at its best.

Examples include:

• Brown rice
• Black rice
• Wholemeal bread a.k.a. wheat bread
• Oats, often consumed as rolled oats