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Nutritional Value

  • Rich source of carbohydrates
  • Traces of vitamin B1 and B6
  • Plant protein
  • Whole grains are rich in dietary fibre and minerals such as manganese and zinc

Major Functions

  • Carbohydrates serve as the major source of energy for our body
  • Vitamin B1 helps our body utilize energy generated from carbohydrates
  • Vitamin B6 helps in protein metabolism and red blood cells production
  • Protein promotes body growth and repairs cells
  • Dietary fibre can help prevent constipation, stabilise blood sugar level and increase satiety

Food Sources

  • Rice, noodles, spaghetti, bread, crackers, macaroni, brown rice, red rice, oatmeal, wholemeal bread, etc

Definition of Serving Size

1 serving is approximately equivalent to:
  • 15 bowl of rice (white or brown rice), 1 bowl of rice is equivalent to 5 servings of grains
  • 15 bowl of cooked vermicelli or udon (without soup)
  • 13 bowl of cooked spaghetti or macaroni
  • 12 bowl of congee
  • 12 slice of bread (white or wheat)
Remark: 1 bowl is about 250 - 300ml

Health Tips

  • People with high physical activity levels such as teenagers and athletes have increased requirements for this food group
  • Increase your dietary fibre consumption by choosing whole grains such as brown rice, wholemeal bread, wheat crackers, oatmeal and low sugar whole grain cereals
  • Choose grains that are low-fat or non-deep fried
  • Reduce consumption of grains that are added with fats or oils such as fried rice, fried noodles, instant noodles, pastries, cakes, crackers with cream filling and toasts with butter, margarine or peanut butter