22 Step 3-6 whole grains Whole grains Measurement* Kcal per measurement Traffic Light Rice - Basmati (brown, dried) 30g 110 Red Rice - Basmati (white, dried) 30g 108 Red Rice cakes (plain) 7g (1 biscuit) 27 Red Rye bread (plain) 25g (1 small slice) 49 Red Rye crisp bread (plain) 10g (1 biscuit) 35 Red Spaghetti (wholemeal, dried) 30g 108 Amber Bread (wholemeal) 50g (2 small slices) 119 Amber Wraps (wholemeal, plain) 31g (1 small wrap) 65 Amber Potato 100g 87 Red Sweet potato 100g 95 Red Bran flakes 30g 110 Amber Muesli (plain, no added sugar) 30g 114 Amber Porridge oats (plain) 40g 150 Red Shredded Wheat 22g (1 biscuit) 80 Amber Wheat biscuits (Weetabix) 20g (1 biscuit) 72 Amber *P lease note that all weights are uncooked weights, unless otherwise stated.
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