Tips for Adding Whole Grains to Your Preschooler's Diet

Whole grains are an important part of your preschooler's diet. A simple way to boost your preschooler's nutrient and fiber intake is to replace refined grains with whole grains. To do this, first be aware of all the refined grains your preschooler eats now. Then, discover whole grain replacements that your preschooler will enjoy.

Whole Wheat Bread

Use whole wheat bread for everyday use. If you haven’t made the switch from white bread, do it now. Much like the switch from whole milk to low-fat milk, your preschooler will adapt to the new flavor with time. The long-term benefits of choosing whole grain breads is worth the switch. 

Even refined grain bread is made from wheat so the term ‘wheat bread’ does not mean it is whole grain. And just because a bread is brown doesn’t mean it is whole wheat. Look for the specific term “whole wheat” or "whole grain" on labels.

Oatmeal

Oatmeal is a wonderful food to help boost the whole grain and fiber intake of preschoolers. Offer oatmeal in the morning instead of breakfast cereal. Or add eggs to oatmeal for a hearty lunch or dinner meal.

Try the plain old-fashioned oatmeal instead of heavily-sweetened packets of instant oatmeal. It takes just a few minutes to prepare in the microwave and you get to control how much sugar and salt are added.

Use oatmeal as an ingredient. Substitute some of the white flour with oatmeal when making pancakes. 

Breakfast Cereal

If your preschooler doesn't like single grain hot cereals like oatmeal, choose a ready-to-eat cereal that is mostly whole-grain. Look for a whole grain ingredient as the first ingredient on the label. But don't stop there. Make sure the cereal contains several grams of fiber and is moderate in sugar. Many cereals that are labeled ‘whole-grain’ are also one-third to one-half added sugar and have only 1 gram of fiber per serving. 

Rice and Pasta

Brown rice instead of white rice and whole wheat pasta instead of white flour pasta are easy choices. If the texture turns your preschooler away from these whole wheat side dishes, try using them in mixed dishes like soups and stews.

Bagels, Crackers, Pretzels

Watch out for these popular preschooler snack foods. One bagel-shop bagel can equal your preschooler’s entire grain goal for the day. And that bagel is usually refined grain. Also, processed crackers and pretzels can add up quickly. Minimize these refined grains and add fruits, vegetables, nuts, or whole grain snacks like these Whole Grain Granola Snacks. 

Cook with Whole Wheat Flour and Other Whole Grains

Using whole wheat flour won't detract from the taste of some baked goods like muffins, pizza crust, and pancakes. Seek out recipes that use whole grain flour instead of white flour when baking.

Breading for chicken, fish, and meatloaf can be replaced with whole grains. Try using whole wheat breadcrumbs, oats, or crushed low-sugar whole grain cereal instead of \traditional refined grain cracker crumbs and bread crumbs.

by Kati Chevaux

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