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How can I help my child eat more whole grains?

Jodie Shield
Jodie Shield on behalf of Academy of Nutrition and Dietetics
Healthcare
answer
Here are a few pointers to help you make half your kid’s daily grain choices whole grains:
  • Bulk up breakfast. Start the day with a bowl of hot oatmeal or whole grain cereal with sliced banana and fat-free (skim) milk. Top a whole grain waffle or pancake with fat-free blueberry yogurt instead of syrup. Wrap scrambled eggs in a whole wheat tortilla for a quick breakfast burrito.
  • Serve whole wheat sandwiches. Turn an ordinary turkey or peanut butter sandwich into an extraordinary one by using whole grain breads. There are so many tasty whole wheat options, such as whole wheat pita pockets, English muffins, and mini-bagels. Stores even offer “white” whole grain bread now.
  • Use your noodle. Make your favorite pasta dish with whole wheat noodles, such as angel hair, linguini, macaroni, corkscrew, or even whole wheat egg noodles. Whole wheat pasta tends to be a little chewier, so kids may need to get use to the taste. Start by using a mix of half whole wheat and half refined grain pastas.
  • Pump up pizza, soups, and stews. Make or order pizza with a whole grain crust. Toss whole grains into soups and stews. Try adding barley to vegetable soup or bulgur to beef stew.
  • Go wild with rice. Skip the mashed potatoes and serve wild rice as your starch. Use brown rice instead of white in your favorite stir-fry or casserole recipe. If you’re in a hurry, pick up a quick cooking or instant brown rice -- they’re whole grain, too.
  • Bake and switch. When a recipe calls for white flour, try replacing up to half of the flour with whole grain flour. If you want a lighter texture and color, try using white whole wheat flour.
  • Swap snacks. Try a whole grain snack chip such as baked whole grain tortilla chips. Or cook up some popcorn and top it off with a dash of salt-free seasoning or, for added flavor, a sprinkle of low-fat parmesan cheese.
  • Ask when you eat out. Many restaurants now offer whole wheat bread and pasta with meals. So go ahead and ask if you can have it your whole-grain way.
Healthy Eating, Healthy Weight for Kids and Teens

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.