Kids' Nutrition Getting Your Kids to Eat More Whole Grains By Dana Angelo White, MS, RD, ATC facebook twitter linkedin instagram Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc. Learn about our editorial process Dana Angelo White, MS, RD, ATC Reviewed by Reviewed by Willow Jarosh, MS, RD on December 02, 2020 instagram Willow Jarosh is a registered dietitian and nutrition coach specializing in intuitive eating. She is the author of Healthy, Happy Pregnancy Cookbook. Learn about our Review Board Willow Jarosh, MS, RD Updated on December 10, 2020 Print Getty Images You've probably heard that whole grains are good for your family, but understanding why is a little more confusing. An even bigger challenge may be getting more of these nutrient-dense grains into your daily diet. Whole grains have not undergone the same degree of processing as refined “white” grains. Less processing means nutrients like protein, folate, thiamin, vitamin E, and iron are retained. Increased amounts of fiber are also found in whole grains, which is why whole-grain versions of bread, pasta, rice, and other grains take longer to digest and keep you feeling fuller longer. According to the Whole Grains Council, people who eat whole grains regularly have a reduced risk of heart disease, type 2 diabetes, and certain types of cancer. Start With Swaps Since there are many options to choose from, making swaps for at least some of your grain choices is a step in the right direction. Experiment With Ancient Grains Quinoa is now a household name, but there are other nutritious ancient grains to try, like farro, spelt, millet, barley, bulgur, and sorghum. Each grain features a different flavor, texture, and nutrient profile; many are higher in protein and antioxidants as well. Change Your Pasta Pasta has evolved far beyond white and whole wheat. Nowadays you can easily find pasta made from brown rice, quinoa, or a combination of multiple grains at your local grocery store. The addition of egg whites and legumes (like beans and lentils) can add an extra boost of protein. Serve whole-grain pasta with vegetables and beans or lean protein for a complete meal. Try Family-Friendly Whole Grain Recipes Pasta can be an easy whole grain option, but don’t shy away from experimenting with other homespun recipes like flatbreads, quinoa salad, granola, and popcorn—yes, popcorn counts as a whole grain! Peanut Butter & Banana Granola Servings: 9 (1/2 cup each) 1/3 cup peanut butter1 tablespoon canola oil2 tablespoons honey½ teaspoon vanilla extract2½ cups rolled oats¼ cup roasted peanuts, chopped¼ cup pumpkin seeds¼ teaspoon kosher salt½ cup dried bananas2 tablespoons mini chocolate chips, optional Preheat oven to 300F.Spray a large baking sheet with nonstick spray.Whisk peanut butter, oil, honey, and vanilla in a medium bowl. Microwave for 30 seconds, or until melted; whisk again to combine.Combine oats, peanuts, pumpkin seeds, and salt in a large bowl. Pour peanut butter mixture over oat mixture and gently toss. Transfer to the prepared baking sheet.Bake, stirring occasionally, until golden brown (about 15 to 20 minutes). Remove from oven. Once cool, mix in banana chips and chocolate chips, if using. Store in an airtight container for up to one week. Chicken Bacon Ranch Flatbread Servings: 1 1 whole-grain naan bread1 tablespoon ranch dressing, plus more for topping3 tablespoons shredded part-skim mozzarella3 ounces grilled chicken breast, diced or shredded1 slice cooked bacon, crumbled1/4 cup chopped vegetables, such as sliced mushrooms and broccoli Preheat oven to 400F.Place naan bread on a baking sheet lined with parchment paper.Spread ranch dressing on top and then sprinkle with cheese. Layer remaining toppings and bake for 10 minutes or until cheese is melted.Top with additional ranch dressing before serving. Mediterranean Farro Salad Servings: 6 (about 1 cup each) 1½ cups dry farro3 teaspoons kosher salt, divided1 tablespoon extra virgin olive oil½ teaspoon freshly ground black pepper½ cup sliced Spanish olives½ cup canned cannellini beans, rinsed and drained1 cup diced tomato½ cup crumbled feta cheese2 tablespoons chopped basil5 tablespoons balsamic vinaigretteKosher salt and freshly ground black pepper, to taste Bring a large pot of water to a boil and add two teaspoons salt.Add farro to water and cook according to package directions. Drain, transfer to a large bowl, and season with extra virgin olive oil and remaining salt and pepper.Mix well and set aside to cool slightly. Once cool, add olives, beans, tomatoes, feta, basil, and vinaigrette. Toss well to combine. Hot Multi-Grain Cereal Servings: 4 (about 1½ cups each) 2 cups dry long-grain brown rice1 cup dry quinoa2 cups reduced-fat milk1 cinnamon stick¼ teaspoon ground cinnamon2 tablespoons maple syrup, plus more for drizzlingFresh fruit for serving Place brown rice and quinoa in a food processor or high high-speeder and grind to a fine powder; transfer to a container and set aside.Combine milk and cinnamon stick in a medium saucepan and bring to a simmer over medium-high heat.Remove the cinnamon stick, then whisk in ground cinnamon, maple syrup, and a ½ cup of the grain mixture.Continue to cook, whisking frequently until the mixture is thickened, 6 to 8 minutes. Serve immediately topped with fresh fruit and a drizzle of maple syrup, if desired. How to Eat Whole Grains on a Budget Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. 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