How to Get Your Kids to Eat More Whole Grains

by Gabriella Patel on June 4, 2013

Children ages 2-8 should get at least 3-5 ounces of grains a day, and at least half should come from whole grains.  Eating more whole grains is an easy way to make your diet healthier. Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals.  Read more helpful tips on how to get your family to eat more whole grains.  And try our delicious Honey-Oatmeal Wheat Bread recipe that’s packed with nutritious whole grains!

 

Tips to Help Your Family Eat More Whole Grains

Make simple switches

  • Eat whole wheat bread instead of white bread.
  • Substitute brown rice for white rice.
  • Replace regular pasta with whole grain pasta.
  • Try substituting whole wheat flour for up to half of the flour in pancake, waffle, muffin, or other flour-based recipes.
  • Opt for whole-wheat breads and wraps for sandwiches.

 

Whole grains can be healthy snacks

  • Snack on whole grain cereals, 100% whole-grain crackers, and popcorn made with little or no added salt and butter.

 

Know what to look for on ingredients list

  • If you are eating processed foods choose foods that include the following whole-grain ingredients first on the label’s ingredient list:

 

100% whole wheat flour

Brown rice

Whole-grain corn

Whole oats/oatmeal

Popcorn

Whole rye

Whole-grain barley

Wild rice

Buckwheat

Triticale

Bulgur (cracked wheat)

Millet

Quinoa

Sorghum

 

Bake up some whole-grain goodness

  • Make your own baked goods using whole-grain flour.
  • To get your family used to eating whole grain flour, start with half whole-grain and half white flour. Then move to three-quarters whole-grain and one-quarter white flour.  Finally, move to all whole-grain flour.
  • Choose baked goods with oats in them, such as oatmeal raisin cookies, for an additional whole-grain source.
  • Make your own homemade bread using the following recipe.

 

Honey-Oatmeal Wheat Bread

Ingredients:

2 cups warm water

3 tablespoons molasses

1 (1/4-ounce) envelope active dry yeast

3 cups all-purpose flour, divided

2 1/2 cups whole wheat flour

1 cup uncooked regular oats

1 tablespoon salt

1/4 cup honey

3 tablespoons olive oil

6 tablespoons all-purpose flour

Vegetable cooking spray

Directions:

Combine the first 3 ingredients in a 2-cup glass measuring cup; let yeast mixture stand 5 minutes. Combine 2 cups all-purpose flour, whole wheat flour, oats, and salt. Beat yeast mixture, 1 cup all-purpose flour, honey, and olive oil at medium speed with a heavy-duty electric stand mixer until well blended. Gradually add whole wheat flour mixture, beating at low speed until a soft dough forms.

Turn out dough onto a well-floured surface, and knead 9 minutes, adding additional all-purpose flour (up to 6 tablespoons) as needed. (Dough will be slightly sticky.) Place dough in a large bowl sprayed with cooking spray, turning to grease top of dough. Cover bowl of dough with plastic wrap, and let rise in a warm place (85°), 1 hour or until doubled in bulk.

Punch down dough, and divide in half. Roll each portion into a 13- x 8-inch rectangle on a lightly floured surface. Roll up each dough rectangle, starting at 1 short side, jelly-roll fashion; pinch ends to seal. Place loaves, seam sides down, into 2 (8 1/2- x 4 1/2-inch) loaf pans sprayed with cooking spray. Cover loosely with plastic wrap, and let rise in a warm place (85°), 45 minutes or until almost doubled in bulk.

Bake at 350° for 30 to 35 minutes. Cool on wire racks for 10 minutes. Remove loaves from pans, and let loaves cool on wire racks.

This recipe makes two loaves, so freeze one after cooling to help it stay fresh longer. Slice first, if desired; then wrap the loaf in plastic wrap and then aluminum foil.  Place in a zip-top plastic freezer bag. Keep frozen for up to 1 month.

Gabriella Patel

Gabriella Patel

Health Contributor at Creative Bioscience
I grew up in a family who has a long history in natural supplements. I've always found such a greater level of health and well being because of the choices I've made to seek natural and organic products. I've taken a lot of my knowledge now to be able to help others make the right decisions to achieve a higher level of wellness. From what I've seen most of where the problems come from is what we put in our bodies, and what we're not. I hope to shed some light on many issues we all face. Subscribe to my work Gabriella's favorite product is Detox Diet 1234
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