GoGrains for primary schools: Fact files 4. Nutrition

Eating grains and legumes has many health benefits. Grains contain a range of nutrients, including carbohydrate, protein, unsaturated fats, vitamins and minerals, and also contain dietart fibre. Wholegrain varieties also contain many 'non-nutrients', such as antioxidants and phytoestrogens which are associated with good health.

Legumes such as beans, peas and lentils are a good source of fibre, carbohydrates, vitamins and minerals. When combined with grain-based foods in the diet they provide high quality protein.

The nutrient content of grains and legumes can be affected by the variety, growing location and the season.

Nutrients

Carbohydrates

Carbohydrates are the main source of energy for humans. The two main forms - starch and sugars - are converted to glucose to provide energy for the body.

Carbohydrates are found in the grain-based foods such as bread, breakfast cereals, pasta, rice, oats and other products made from flour such as cakes and biscuits, fruit, starchy vegetables and legumes are also good sources. Milk and nuts contain very small amounts.

Dietary fibre

Fibre is needed to enable the digestive system to work correctly and so is essential for good health. Fibre can only be found in plants, it is the small edible part of the plant; it is the wood, cellulose and gums that make up their structure. Dairy products and animal flesh (including chicken and fish) contain absolutely NO fibre even though they have a chewy texture.

Most vegetarian diets are naturally high in fibre. Refined foods such as white bread or white flour are lower in fibre than wholemeal or wholegrain foods.

Protein

Proteins are large molecules made from smaller units called amino acids. There are twenty two amino acids commonly found in both plant and animal proteins. Together with carbohydrates and fat, protein is one of the three principal dietary components. Protein is essential for healthy growth and for cell repair, to protect against infection and for body reproduction.

The foods that supply the most protein in the Australian diet are meat, fish, chicken and dairy products. Plant foods — legumes (peas, beans, lentils, soya products), grains (wheat, oats, rice, barley, buckwheat, millet, pasta, bread), nuts (brazils, hazels, almonds, cashews) and seeds (sunflower, pumpkin, sesame) — are also important sources of protein.

Fats

Fats can be saturated or unsaturated (polyunsaturated or mono unsaturated), depending on their chemical structure. Saturated fats are solid at room temperature. The fats in our diet can be of animal or vegetable origin. While vegetable fats (oils) are generally liquid at room temperature, most animal fats are saturated, and these fats are known to raise the level of fats in the blood. Unsaturated fats such as canola, olive, soy and sunflower, are generally healthier. Most vegetable fats (with the exception of coconut oil) are mono- or poly-unsaturated.

A healthy diet will include moderate amounts of the healthy unsaturated fats, and less of the unhealthy saturated fats.

Vitamins and minerals

Vitamins help the body to use energy effectively and help regulate the action of many of the other chemicals in our body, e.g. enzymes and hormones. They are required by our body in small amounts every day. In a healthy well-balanced meal pattern there is no need to take vitamin supplements as the food will provide all the nutrients needed.