Are you looking for fiber, protein, and vitamins in one food?
We have good news for you. Whole grains are a great energy source for your kids and are packed with all essential nutrients. It clarifies the importance of whole grains in a kid’s diet.
The original form contains the bran, endosperm, and germ. Removing germ and bran becomes refined, but it is not nutritious because all the essential ingredients are removed.
When we talk about whole-grain products, they are usually partially refined. So, refined grains are a healthy option for toddlers and school-going kids.
This article highlighted the importance of whole grains in a kid’s diet. So keep reading!
Contents
Benefits of Whole Wheat:
Are you conscious about your child’s health?
As a mom, giving your kids the best meals and snacks containing all the building blocks of a balanced child’s diet is tough.
Some vitamins and minerals are absent in fruits and vegetables, but whole-grain foods have them.
- Whole grain products are rich in nutrients that support many body functions, contributing to good health.
- Nutrients in whole grain products include fiber, B vitamins (niacin, thiamine, and folic acid), zinc, magnesium, and manganese.
- Fibre is most abundant in whole grains.
- B vitamins (niacin, thiamin, and folic acid) help in the growth of tissues and the formation of RBCs.
- While zinc and magnesium help in the immune system’s functionality and brain development.
Some of the examples of Whole Grains include:
- Quinoa
- Barley
- Buckwheat
- Farro
- Freekeh
- Amaranth
- Whole-grain brown rice
- Whole grain wild rice
- Whole grain pasta
- Whole wheat breads
- Whole grain oatmeal
Let’s discuss in detail the importance of whole grains in kids’ diet
Essential Nutrients and Their Role
Before we dig into the importance of whole grains; you must know some basics of nutrients.
The diet is rich in dietary fibers, minerals, Vitamin B, and antioxidants and has many health benefits. In this section, we focus on all the essentials, and later on, we read about nutritional benefits.
Dietary fiber:
Dietary fibers in whole grains help properly function the bowel and prevent constipation and syndromes like IBS.
To keep their GIT healthy, give your kids 3 grams of dietary fiber in each serving.
B Vitamins:
There are a range of B vitamins for properly functioning the nervous system. The human body converts them into glucose, carbohydrates, and fats, providing energy.
If you want your kid to live a healthy life, then you must add whole grains to their diet.
Minerals:
The essential minerals in whole grains are iron and magnesium. Both of them have their importance. The Iron transports oxygen in the blood that helps grow kids.
Magnesium is an essential mineral for growing children. It helps in strong bone formation and prevents any developmental deformity.
Antioxidants:
Whole grain foods are also a rich source of Antioxidants. It helps in fighting against infections and diseases and keeps your children healthy and strong.
Health Importance of Whole Grains Food
A diet full of nutrients helps to prevent heart disease, inflammation, type 2 diabetes, cancer, and many more.
Let’s find out the importance of whole grains on a kids’ health.
Heart Disease
The whole grains’ phytosterol content and soluble fiber eliminate cholesterol from the digestive tract. This lowers cholesterol levels in the blood, which keeps the heart healthy.
It also lowers blood pressure and minimizes the risk of stroke.
Type 2 Diabetes
Eating whole grains lowers blood levels of insulin and glucose to help prevent Type 2 Diabetes—Some minerals in whole grains, like magnesium and chromium, also lower blood sugar levels.
Cancer
The antioxidants, polyphenols, and minerals in whole grains reduce cancer risk, especially gastric, colorectal, and pancreatic cancer.
Digestion
Whole grains keep the digestive tract healthy by preventing constipation. It also minimizes the risk of inflammatory bowel syndrome.
Inflammation
Whole grains also reduce inflammation markers that minimize the risk of inflammatory diseases like arthritis and metabolic syndrome.
Some Important Tips for Using Whole Grains:
Kids usually dislike food, so crafting balanced lunch boxes becomes difficult. But you can make it fun by following some valuable tips like
- It’s better to use brown rice.
- Another option is the usage of whole-meal pasta, and your kids love this.
- One of the best ways is to make rolled oats.
- For growing kids, whole-grain cereals are also good.
- You can also make baked barley, and your kids never deny the taste of
Recommended Daily Intake To Ensure Healthy Eating:
While focusing on a balanced diet, eating each portion in the recommended amount is necessary. If we talk about wholegrain intake, the daily recommended dosage depends upon age and gender
- For a one-year-old kid, it is 56 grams
- For 14 to 18 years, it is 198 grams
Depending upon gender, the recommended daily intake of whole grains to ensure healthy eating is given below.
- For 4-8 year old male is 141 grams
- For a 4-8 year old female, 133 grams
- For 9-13 years, old male is 170 grams
- For a 9-13 year-old female, 141 grams
- For 14-18 years, old male is 198 grams
- For 14-18 years old, females 170 grams
FAQs
Why are whole grains Important for my kids?
Whole grains are a rich source of many nutrients like fibers, minerals, and antioxidants, which help in easy digestion.
Are Whole grains Good Food for The Heart?
Of Course, they are. Whole grain foods are rich in nutrients that keep your kiddo’s heart healthy.
Does Whole Wheat Better for Kids?
Yes, they do. Because white whole wheat flour has bran and germs rich in nutrients, it keeps your kids active and focused.
What is Bran and Germ is Wheat?
The bran is the outer layer with most of the grain’s fibers. At the same time, the germ is a smaller inner portion that is a rich source of Vitamin E.
Conclusion – How Consuming Whole Grain Products Can Help:
Whole grains are an important part and the best food choice for your kids.
There are several nutritional benefits of whole grain for kids, and they are essential for the growth and development of your children. Furthermore, the minerals and vitamins found in whole grains fulfill all dietary requirements.
You can make various foods your kids enjoy, which will also help improve a child’s cognitive functions.