Examples of wholegrain products include oats, brown rice and whole rye.

When grains are refined during food production, however, the removal of the bran and germ results in a loss of more than 50 per cent of its fibre and up to 70 per cent of the vitamins, minerals and nutrients.

'Choosing a refined cereal for breakfast does not provide a good source of quality carbohydrates,' said MsCathy McDonald, director of Health & Wellbeing Services at Sanitarium, Australia and New Zealand's largest health food company.

'While quality carbohydrates give you long-lasting energy, poor quality ones might give you a short burst but you quickly fall back down,' the dietitian said.

While both whole and processed grains contain low levels of fat and no cholesterol, the latter are likely to contain additives, have been bleached with chemicals and have less natural fibre.

Breakfast foods that are rich in wholegrain - dubbed one of nature's 'super foods' with intrinsic health benefits and backed by scientific evidence - are also said to contribute beyond just physical wellness.

The emotional and mental well-being of children on a regular diet of such cereals may be enhanced through improved concentration, attention span and memory, MsMcDonald said.

Adults too may enjoy improved cognitive function, mood and feelings of contentment, she added.

Citing the National Nutrition Survey conducted by the Health Promotion Board in 2004 which showed that about nine in 10 Singaporeans fall short of the daily recommendation of 30g of wholegrain foods, she urged more Singaporeans to include wholegrains in their diet.

The HPB findings were based on the dietary practices and intake of the major food groups and nutrients of about 1,400 Singaporean residents aged 18-69 years, selected on a matrix that factored in gender, race and age.

Ms McDonald noted that while many cereal products are advertised as wholegrain-based, an 'ideal' breakfast cereal must be more than 50 per cent wholegrain.

It can then be paired with yogurt, milk or fruit to allow for synergy among the different nutrients to take place.

She said this synergistic activity between the hundreds of nutrients provides the overall benefit of wholegrain. It is this 'whole' that is greater than the sum of the parts.

Also, one should avoid drinking coffee and tea while eating cereals because certain substances found in these beverages can bind to the nutrients and prevent the body from absorbing them.

Research has also shown that wholegrain foods can help reduce obesity because the fibre, folate and B vitamins help make a person feel full, thus reducing his desire to snack.

Wholegrains' benefits were endorsed by the World Health Organisation's global report on diet, nutrition and the prevention of chronic diseases in 2003 as a way of reducing total energy intake to control obesity.

Now, there's no more excuse. Be sure to get such foods whole-ly ingrained into your lifestyle.