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How can I incorporate more whole grains into my child's diet?

Hi everyone,

I am a mother of a 3-year-old who is quite a picky eater. I have been trying to incorporate more whole grains into his diet but I struggle to find creative and tasty ways to do so. I am worried that he is not getting enough nutrients and fiber from his current diet, and I know that whole grains are important for good health. Can anyone suggest some easy and delicious ways to include more whole grains in my child's meals and snacks? Plus, any tips on how to get kids to enjoy healthy food would be greatly appreciated! Thank you in advance.

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I have struggled with incorporating more whole grains into my child's diet, but one thing that worked well for us was switching to whole wheat bread. My son didn't even notice the difference, and it was an easy switch to make. We also started using brown rice instead of white and cooking it with vegetable or chicken broth to add more flavour. Another great way we've incorporated whole grains is through breakfast by making overnight oats or chia seed pudding with whole grain oats.

As for getting kids to enjoy healthy food, I think it's essential to keep introducing new foods and encouraging them to try different things. I also like to have my child involved in the meal planning process by asking what they want to eat or even have them help with meal prep. I've also found success in putting fruits and vegetables out as snacks and even adding a small dip to make it more appetizing for them to try.

I hope these ideas help you incorporate whole grains into your child's diet and make mealtime a little bit easier!


Hi there!

I completely understand your concern as I also have a picky eater at home. I started by introducing whole grain bread instead of white bread for sandwiches - my child didn't even notice the difference! I also found that whole grain pasta was a great substitute for regular white pasta, and it works well in dishes like mac and cheese. Another thing I have done is incorporating whole grain oats into breakfast options like oatmeal, and I mix it with some fresh fruits and honey for a sweeter taste. Additionally, I have found that adding a small amount of whole grain flour to baked goods like pancakes or muffins also works well.

In terms of getting kids to enjoy healthy food, I have found that involving them in the cooking process and making it a fun activity helps. Also, cutting food into fun shapes or making it visually appealing can make them more interested in trying new things. Hope these suggestions help, and good luck!



I had a similar issue with my son being a picky eater, especially when it came to whole grains. However, I started to slowly incorporate it by including quinoa in meals. It's versatile and can be used in salads, soups, or even as a substitute for rice. Another thing that worked for me was by adding brown rice to dishes that had regular white rice. I found it gave a nuttier and more satisfying taste to my dishes whilst incorporating whole grains. Another alternative that worked was using whole wheat flour instead of regular flour when making pancakes or waffles.

In terms of getting kids to eat healthy food, I tried to involve my son in grocery shopping and picking out ingredients and preparing meals. It made him feel like he had a say in what he ate and became intrigued in trying new types of food. Another thing that worked for us was making smoothie bowls together using whole grain oats as a base and adding a variety of colorful fruits to make them fun and appetizing.

Hope these ideas help! Remember, persistence is key when trying to incorporate new foods in your child's diet.


Hey there!

I'm a mom of three young children, and I understand how challenging it can be to introduce whole grains into a child's diet. One trick I've found that works well is choosing whole grain versions of their favorite snacks like crackers or cereal. My kids love snacking on whole grain cereal with milk or yogurt and have even come to prefer the taste over the regular kind.

Another method that has helped is incorporating whole grains in meals that they already enjoy. For example, I add cooked quinoa or barley to meatloaf or meatballs. My kids love it and never notice the difference. Another favorite is a whole grain pasta salad with lots of colorful vegetables like tomatoes, cucumbers, and bell peppers.

When it comes to getting kids to enjoy healthy food, I find it helpful to get creative with presentation. Sometimes I cut vegetables and fruit into appealing shapes, like flowers or hearts, and even use toothpicks to make it look more appealing. Also, involving the kids in meal planning and preparation makes them feel more invested in eating the meals.

Hope these suggestions help and happy cooking!


Hi everyone,

I have had similar struggles as a parent trying to incorporate more whole grains into my child's diet. One thing that has worked for us is to make homemade granola bars with whole grain oats and other healthy add-ins like dried fruit and nuts. My child loves the taste, and it's a great snack option when we're on the go.

Another way we have introduced more whole grains is by making snack mixtures with whole grain crackers, pretzels, and nuts. Even something as simple as switching to whole grain pasta in our meals has made a big difference.

When it comes to getting kids to enjoy healthy foods, we've found that it helps to be persistent and serve different foods in different ways. Sometimes our son will refuse certain foods unless they're prepared a specific way, but we keep trying and offering different options until we find something he likes.

Involving kids in the meal planning process and cooking is also a great way to get them more interested in trying new foods. We often let our child pick out a new vegetable or ingredient at the grocery store to try in a recipe, and it's been a fun and rewarding experience.

Overall, incorporating more whole grains into your child's diet can take time and effort, but it's worth it for their long-term health and well-being.

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