Getting kids to each much of anything can be an uphill battle, especially if they're picky [1], but upon hearing the statistic [2] that nearly 40 percent of Americans never eat whole grains at all, we're taking a closer look on how to make some simple changes with big impacts.
Consuming whole grains — rather than refined grains — reduces the overall risk [3] of stroke, type 2 diabetes, heart disease, chronic illnesses and can help in maintaining a healthy weight. However, it's easy to mistake something brown or "healthy-sounding" for whole grains, so make sure you're purchasing foods with ingredients like "whole wheat" and "whole oats," rather than something that says "multigrain" or "100% wheat."
Healthy habits start at home, with you as a role model, so we're hoping these seven easy food switches can help get your family on the road to being whole-grain [4] converts!
Whole-Grain Cereal
More and more brands are making the move toward whole grains (and removing artificial ingredients [5]) to make for a healthier breakfast cereal. Choose a brand that has the word "whole" in its first ingredient on the list, and you should be good to go.
Oatmeal
When you need a quick, hot breakfast option, go with oatmeal [6]. It's a surprising source of whole grains that many people don't know about!
Whole-Wheat Bread
A small change to whole-wheat bread (remember, first ingredient should be "whole," don't necessarily fall for the "100% wheat" line . . . ) on their PB&J [7] or grilled cheese [8] sandwich is one that they'll barely notice. The taste is similar and it's better for their bodies.
Whole-Wheat Crackers
For a healthy snack, or a more hors d'oeuvres-style lunch [9], pair crackers with whole grains with their favorite cheese, fruit, and cold cut. Most of the food groups can be prepared in a really kid-friendly way.
Brown Rice
Change up taco night [10], or order in differently from the local Chinese restaurant, by going with brown rice [11] instead of white. Like with the whole-wheat bread, it's a very small change, doesn't taste much different — if at all — and is better for your kiddo (and you!).
Whole-Wheat Pasta
With all that cheesy goodness covering their macaroni and cheese [12] noodles, they won't even notice the color change with their whole-wheat pasta [13]. Bear in mind though, whole-wheat pasta [14] takes a little longer to cook, so if you want to mask the change for finicky kids, cook it for a bit longer.
Popcorn
Quite possibly the most surprising of all whole-grain foods, popcorn is perhaps the easiest one to make a switch with. On family movie night [15], or just as a lunchbox [16] snack, switch up things like chips and gummies with popcorn instead. It's not a hard switch, and with a sprinkle of salt or a spoonful of butter, they won't even know it's a better option for them.