1. Gandum wutuh kaya jagung, millet, lan oat, uga quinoa, soba, lan beras coklat, kabeh apik kanggo nedha bengi. 2. Kentang ngandhut pati akeh, bisa menehi energi kanggo awak, kayata ubi jalar, ubi jalar, oyod teratai, lan liya-liyane, bisa dipangan minangka panganan pokok.
3. Sega/bubur multi-gandum kang digawe saka oat, millet, jagung lan kacang abang lan sapiturute bebarengan dadi bubur multi-gandum, rasio multi-gandum kanggo gandum paling apik kanggo nggayuh 1:4.
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