Wholegrains are one of Mother Nature's special gifts. Packed full of vitamins, minerals, fibre, antioxidants and phytochemicals, wholegrains have been shown to reduce the risk of heart disease and diabetes by between 20 and 40 per cent, and lower the risk of colon cancer by 40 per cent. A diet containing wholegrains has also been shown to help control weight, which makes it easier for you to stay slim.

Wholegrains are complete. They contain three key parts of a grain: the outer bran layers, the germ which is rich in vitamins B and E, and the inner endosperm for starch and protein.

While the bran and germ contain fibre, B vitamins, vitamin E, iron, zinc, magnesium, phosphorus and antioxidant, no single component is responsible for the beneficial effects of wholegrains. Rather, it's the complete package.

According to nutrition organisation Go Grains, all Australian adults should eat 48g of wholegrains each day. This means we need to include a variety of wholegrain sources in our diet. Luckily for us, food manufacturers are riding this health trend.

In the past, wholegrain foods were limited to Weet-Bix and brown rice, but over the past few years the number of wholegrain products has increased dramatically.

You can now find a range of breads labelled ``wholegrain'' which are not just confined to loaves with the ``bits'' in them. Smooth, soft brown breads can be classified as wholegrain as they contain these three components.

Rye and whole-wheat crispbreads are another good choice when there's no fresh bread at home. Many cereals are reinventing themselves in wholegrain form - even Corn Flakes. And snack foods are also becoming healthier with products such as Sakata Wholegrain and Grain Waves - all better items to throw in your trolley.

For more details on wholegrains and their products, visit the Go Grains site at www.gograins.com.au

Catherine Saxelby is a nutritionist and author of Nutrition for Life. Get more healthy eating tips at www.foodwatch.com.au