According to study, the overall quality of a child’s diet is better if it includes whole grains. Wholegrain intake has consistently shown a lower risk of obesity. Not only that, but whole grains are digested slower, making blood sugars rise gradually and result in longer-lasting energy.

What is the difference between whole grains and refined grains?

A whole grain food contains every part of the grain, including the outer layers, bran and germ. Refined grains, however, are milled, removing the bran and germ, causing a loss in dietary fibre and protein, along with at least 17 key nutrients.

The nutritional benefits of whole grains for kids:

  • Dietary fibre helps tummies to function properly and reduces constipation. It may also play a role in weight control and appetite. Aim for at least 3g fibre per serving.
  • B vitamins are essential for a healthy nervous system. Your child’s body needs vitamins B1, B2 and B3 to convert and produce energy from fats and carbohydrates.
  • Whole grains contain minerals like zinc, iron and magnesium. Iron helps transport oxygen in the blood, zinc helps boost immunity, while magnesium builds strong bones and releases energy from muscles.

How many servings of whole grains should my child eat every day?

Experts recommend at least three servings of whole grains daily. Examples of foods include whole oats, rye, barley, wholegrain crispbreads such as Ryvita and brown rice.

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