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Breads and cereals are good sources of fibre, carbohydrates, protein and a wide range of vitamins and minerals.
Whole grain foods are any foods that contain every part of the grain, including the outer layers, bran and germ. For children, offer a variety of breads and cereals each day and choose predominately wholegrain products. The glycemic index (GI) is a ranking of carbohydrates on a scale of 0 to 100 according to how much they raise blood sugar levels after eating. Low-GI foods are preferable as they are slowly digested and absorbed, producing a gradual rise in blood sugar and insulin levels.

Processed, white grains have the bran removed which is where many of the nutrients are stored; they therefore end up having less nutritional value than whole grains. Foods with a high GI are quickly digested and absorbed which results in a rapid increase in blood sugar levels.
They therefore provide a continuous supply of energy from one meal to the next, which helps maintain energy and concentration levels and helps keep us feeling fuller for longer. Grains are an essential part of a healthy diet, providing nutrients and energy for a child’s normal growth and development. It is possible to purchase fortified grains and cereals in which the lost nutrients have been replaced by the manufacturer, however, wholegrain foods are still the best option.

It should be noted that the number of serves varies according to activity levels, age and health status.

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