Natural whole wheat contains high levels of dietary fibres and is packed with nutrients including vitamin B and minerals such as iron, magnesium, copper, phosphorus, zinc and selenium . Consumption of wholegrains has a number of benefits which include reduced constipation, better absorption of the nutrients from your food, reduced risk of diabetes, obesity, cancer and cardiovascular diseases. The fibre in the grains is great to regulate your appetite, allowing you to feel full for a longer time and keeping your energy going for longer. However, as the wheat is refined (modified during production) parts of it are removed. In the case of white flour this often means that up to 40% of the wheat is removed including the nutrient and fibre rich bran and germ. This process can cause 66 per cent loss of fibre, 92 per cent loss of selenium, 62 per cent loss of folate and up to 99.8 per cent of phytochemicals from the grains (says an Australian Government web page). Refined flour is used to make many of the foods we eat every day including cakes, bread, cereal, pasta and rice. Choosing wholemeal versions of these products will allow you to get more nutritional value from them and realising greater health benefits for your body. If you find, like me, that wholemeal rice and pasta are a tad too tough to eat, there are many other delicious ways you can introduce wholegrains in your diet. Firstly, always go for wholemeal or cereal breads. They taste absolutely lovely and I find they develop a gorgeous nutty taste when toasted that white bread does not have. Also when baking pancakes or cakes, substitute some of the white flour with wholewheat one. My golden ratio for a great taste and a more nutritious breakfast is 40% wholemeal flour, 60% white flour. Beyond that, I find the taste and texture of the wholemeal flour to be a bit too overpowering. Lastly, will you please do me a favour and dish out the Frosties, Coco Pops and other high sugar, highly refined cereals? Muesli and porridge are much better and tasty alternatives, see this example as a case in point. If you cannot make the switch, remember to check and compare the saturated fat, sugar and fibre contents on the back of the cereal packs you are buying. Some brands are shocking, but this is a topic for another post.