Choose a whole-grain option at one meal

Pick whole-grain bread, rice or pasta at one meal.

Why it helps

Whole grains usually have more fibre and tend to feel more filling. A single swap is easy to repeat.

How to do it

1. Check the label for 'whole grain' as the first ingredient.
2. Pick one starchy food for a meal.
3. Notice how it tastes and how you feel later.

Make it easier

Mix half whole-grain with half of your usual.

Make it harder

Make whole grains your default for the week.

Avoid any ingredients you are allergic to or sensitive to.