Whole-Grained Foods: An Essential Part of a Child's Diet

A whole grain is any grain that still has all three parts of its grain kernel intact: the bran, germ, and endosperm. Grains are no longer whole or as wholesome when they are refined, since they lose the fiber-rich bran and the nutrient-rich germ.

According to the Food and Drug Administration (FDA), only about 5% of Americans eat three servings of whole grains a day. The major health benefit of whole grains is their ability to protect against chronic diseases. The FDA has announced that foods made with at least 51% whole grains act as potential heart disease and cancer fighters. More specifically, eating a diet rich in whole grains can decrease your child's risk for cardiovascular disease, colon cancer, and obesity. Whole grains contain high levels of fiber, vitamins, and minerals. The health benefits of whole grains come from a combination of all of these substances and cannot be replaced by the enrichment process.

Here are some helpful tips for choosing whole-grained foods:

• The first ingredient listed on a label for whole-grained bread should be whole-wheat flour, not enriched wheat flour.
• Choose nutrient quality and taste over convenience. Generally speaking, foods that require more cooking time (basmati rice or whole oats oatmeal) have whole grains compared to their non-whole-grained counterfeits (minute rice or instant oatmeal). The few extra minutes of preparation will be worth the wait in flavor, texture, and nutrients.
• Don't trust the color when choosing whole-grained food products. Brown does not always mean healthy. Bread can be darkened with additives such as molasses to give it the appearance of whole-grained bread.

More on: Healthy Meals for Families

Excerpted from:

From Raising Healthy Eaters: 100 Tips for Parents by Henry Legere, M.D. Copyright © 2004. Used by arrangement with The Perseus Books Group.

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