Welcome to Day 14 of the Balanced Plate Challenge! You’ve been adding colour, experimenting with plant‑based proteins, and building balanced lunchboxes. Today, we’re focusing on variety in your carb choices — by trying a new whole grain.
🌱 Why Whole Grains?
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Steady energy: Whole grains release energy slowly, keeping you fueled longer.
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Fibre boost: Supports digestion and helps you feel fuller.
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Nutrient rich: Packed with B vitamins, iron, and magnesium.
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Evidence‑based: Diets high in whole grains are linked to lower risk of heart disease and diabetes.
🥗 Your Day 14 Task
At your next meal, swap your usual carb for a new whole grain:
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Quinoa 🌾 — nutty, protein‑rich, and quick to cook.
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Bulgur 🍚 — perfect for salads like tabbouleh.
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Farro 🥣 — chewy and hearty, great in soups.
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Barley 🍲 — adds texture to stews.
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Brown rice 🍛 — a classic upgrade from white rice.
Pick one you haven’t tried before and give it a go.
😂 A Little Humour
If you think quinoa is just “fancy rice,” surprise — it’s actually a seed pretending to be a grain. Consider it the undercover agent of the carb world.
✅ Reflection Prompt
At the end of the day, ask yourself:
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Did I enjoy the taste and texture of the new grain?
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Was it easy to cook?
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Would I add it to my regular meals?