Getting children to eat whole grains

Parents are becoming more conscious about the food their children consume these days, hence more households are trying to adopt healthy eating habits.

Parents are also increasingly aware of the nutrients their children need in order to grow into healthy adults.

While children may learn about healthy eating habits in school, parents should also begin instilling these habits in their kids at an early age.

Children's growing bodies especially need whole grains which are healthier and helps with digestion and the development of a healthy gut.

However encouraging a child to consume whole grains may not be an easy task as some may complain about the texture, colour and even taste.

Toddlers and whole grains

Consultant nutritionist Fatimah Salim says it's best to encourage children to start enjoying whole grains as part of a healthy diet as early as one or two years old.

“Your child’s eating patterns and food preferences are established early in life. Children learn what, when and how much to eat through direct experiences with food and by observing the eating behaviours of others. Since eating behaviours adopted during this period are likely to be maintained through to adulthood, it is important that healthy eating habits start from young,” says Fatimah, who specialises in child nutrition.

However, there is a warning factor in introducing whole grains to babies.

“There is a fine line between introducing whole grains to a child and to babies, and parents need to be aware of the dangers and effects it can have on their child.

“It's all right to include whole grains for babies above six months or by the time they are at the solid food stage, however the dosage should be minimal.

“Whole grains contain phytic acid, a substance found in soybeans and soy products as well as oatmeal, corn, peanuts, kidney beans, whole wheat and rye. As we know, infants have a high requirement for vitamins and minerals, especially iron. Food containing phytic acid acts as a chelater and an anti-nutrient to an infant. It reduces the absorption of valuable vitamins and minerals such as niacin, calcium, iron, magnesium and zinc.

“However the effects of phytic acid is not significant in bigger children and adults as they consume a bigger variety of food compared to infants. Therefore it stabilises the nutrient content,” informs Fatimah.

Young adults and whole grains

Getting bigger kids interested in whole grains can be quite daunting, too. However, it's not too late for them to include it into their diets either.

“Teenagers are actually very adventurous with food and we should take advantage of that and introduce them to new food types,” says Fatimah.

“They are more willing to change and take risks compared to adults. If parents can be colourful and creative with whole grain food products, teenagers become more receptive and once they begin to acquire the new taste, it will become a norm.

“Another thing to note is that at this age, teenagers are more conscious of their looks and weight. So, it is also the best age to educate them on the benefits of whole grains as part of a balance diet and for weight management,” adds Fatimah.

Fussy eaters

To some children, the mere mention of whole grains puts them off and sometimes they retaliate by demanding for fast food or by not eating at all.

Although many parents today cultivate good eating habits by including whole grains in their family diet, some find it difficult to uphold and maintain the habit. According to Fatimah, it isn't hard to whip up a healthy and enjoyable meal that contains whole grains to curb fussy eating issues.
 

“The main principle is to make whole grains an essential part of the family’s diet and most importantly, it must taste good. If you don't like the way it tastes, then it won't be easy to get your kids to like it, too. Children often follow by example, thus if you think it's tasty, they will give it a shot, too. So, it is up to mothers to know what types of foods their children like and try to come up with their own renditions.

“You can modify your child’s favourite dishes to include whole grains. For example, kids love chicken rice and fried rice. Try using brown rice to replace white rice. Pasta is also a favourite among kids. So, what parents can do is replace regular pasta with whole grain pasta or mix whole grain pasta with regular pasta. The dish will still taste the same if coated with the right sauce.

“There are little tricks that you can try with your kids, so they don't even realise they are consuming whole grains. For example, use oats instead or breadcrumbs as the binder to make your own beef patties or cutlets, or whole grain cereals as coating for fried chicken or chicken chop. Serve corn on the cob instead of fries and you will get a good amount of whole grain in your meal. There are so many ways to make whole grain dishes tasty and it’s really up to the parents to be creative in modifying the dishes.

“Also, wherever possible, replace half of any refined carbohydrates with whole grains for meals. For example, opt for whole meal breads, pasta, cookies, brown rice, oatmeal and whole grain breakfast cereals.”

Variety in whole grains

School-going children must have breakfast before they begin their day. However, it is very common for parents to find the fast and easy breakfast choices, such as roti canai or fried noodles. According to Fatimah, what parents can do is moderate the consumption of these types of foods in their children's diet.

“Your kids can have roti canai perhaps once or twice a week. You can also opt for capati instead and accompany it with the same amount of curry that roti canai can be enjoyed with. Alternatively, you can make your own roti canai too, simply opt for whole meal flour instead of normal flour,” says Fatimah.

She suggests parents try introducing oatmeal for breakfast to alternate with items like capati, roti canai or fried noodles. This gives your child a variation for breakfast.

You can make oatmeal tasty by adding milk, honey, raisins, fruits or nuts. Fatimah encourages parents to identify the items that their child likes and include them in the oatmeal.

“As for me, my children like cold oatmeal, so I make it the night before and keep it in the fridge. The next day I simply add some fruits (sometimes I use canned fruits as well). It's simple, quick and easy. And it also makes a good snack or dessert!” adds Fatimah.

Besides oatmeal, children can also enjoy the various whole grain breads now available in the market. Parents can also make interesting and tasty sandwiches using whole meal bread.