Article

January 13, 2005

In the 1990s, the low-fat/no-fat craze had people nationwide scrambling to trim the excess fat. Then came the low-carb/no-carb craze in the early 2000s. Now, whole-grain foods could very well be the hot new nutritional must-have. That is, if people begin to really follow the government's latest dietary guidelines, published every 5 years by the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS).

The new recommendations are pushing for an increase in whole-grain consumption - now, at least half of our grain intake should come from whole grains, especially for kids and teens. That certainly sounds like the healthy way to go. But what, exactly, are whole grains, in what foods can you find them, and why should they be an important part of your family's diet?

The Gab Behind Whole Grains

The grain group of the Food Guide Pyramid (being revised soon to reflect the new recommendations) has taken a lot of heat in recent years. Why? Because many medical experts think excess consumption of refined carbohydrates (refined sugars and refined grains like white rice and white flour, found in many pastas and breads) are one reason behind the dramatic rise of obesity in the United States.

But how could any one type of food cause such a big problem? Of course, not exercising and eating larger portions of any foods than we need take the lion's share of blame for the obesity epidemic. But refined carbohydrates tend to be significant contributors to our excess calories. Why? Because they're easy to get our hands on, come in large portions, and aren't too filling. It's not that they cause us to gain weight, it's more that we tend to eat more of them than we need. And the truly sugary foods like colas and candy provide no required nutrients, so we really don't need to eat them at all.

So why are whole grains so important? Unlike other more refined grains, whole grains (like brown rice, oatmeal, and whole-grain breads and cereals) are:

  • broken down more slowly in the body. Whole grains contain all three parts of the grain (the bran, germ, and endosperm), whereas refined grains are mainly just the endosperm - and that means more for your body to break down. More to break down means the breakdown is slower, the carbohydrates enter the body slower, and it's easier for your body to regulate them.
  • high in fiber. Not just for the senior-citizen crowd, foods that are good sources of fiber are beneficial because they're filling and, therefore, discourage overeating. Plus, when combined with adequate fluid, they help move food through the digestive system and protect against gut cancers and constipation.
  • packed with other vitamins and minerals. In addition to fiber, whole grains contain more essential fatty acids, vitamin E, magnesium, and zinc than their processed equivalents.

And if that's not enough, studies indicate that eating whole grains reduces your long-term risk of cancer and heart disease!

Incorporating Whole Grains Into the Everyday

On average, most school-age children need about 6 to 8 oz. of grains a day and active teens may need as many as 9 or 10 oz. And, according to the new guidelines, at least half of those servings should come from whole grains. The other half can come from the more common enriched grains such as "enriched white flour."

To give you a gauge of what an ounce of grain means, it's the equivalent to:

  • a slice of bread
  • 1/2 cup of cooked rice
  • a 1/4 of an average-sized bagel

Any parent knows, though, that few kids will be pounding their fists on the kitchen table, demanding more whole-grain foods. They're not usually at the top of tots' eating wish lists. But there are some practical ways you can incorporate - even sneak - whole grains into your family's diet and still make your food offerings both appealing and tasty:

Breakfast

  • Make oatmeal (a whole grain) part of your kids' morning meals.
  • Opt for whole-wheat or other whole-grain cereals that list ingredients such as whole wheat or oats as one of the first few items on the ingredient list.
  • Make pancakes with whole-grain (or buckwheat) pancake mix and top with peaches, apricots, or grapes.
  • Serve whole-wheat waffles topped with fruit.
  • Offer whole-wheat bagels or English muffins with jelly, instead of white toast.

Lunch and Dinner

  • Make sandwiches with whole-grain breads (rye, oat, or wheat), instead of white.
  • Serve whole-grain rolls with dinner, instead of white rolls.
  • Use whole-grain spaghetti and other pastas, instead of white.
  • Serve wild or brown rice with meals, instead of white rice.
  • Use whole-grain (corn) soft-taco shells or tortillas to make burritos or wraps. Fill them with eggs and cheese for breakfast; turkey, cheese, lettuce, tomato, and light dressing for lunch; and beans, salsa, taco sauce, and cheese for dinner.
  • Add whole-grain barley to soups.
  • Create mini-pizzas by topping whole-wheat English muffins or bagels with pizza sauce, low-fat cheese, mushrooms, and chunks of grilled chicken.

Snacks and Treats

  • Top whole-wheat crackers with peanut butter or low-fat cheese.
  • Offer popcorn - a whole-grain food - as a mid-day treat or while your child watches TV or movies. Aim for popcorn without lots of added fat or sugar. (However, only give popcorn to kids over 4 years old, since the popular snack can be a choking hazard.)
  • Top ice cream, frozen yogurt, or regular yogurt with whole-grain cereal for some added nutrition and crunch.
  • Make cookies and muffins using whole-wheat flour instead of regular.

The Bottom Line

Whatever way you decide to incorporate whole-grain foods into your family's diet, here are some pointers to put things in perspective as you prepare for your next grocery run:

Read food labels. Unfortunately, it isn't always easy to tell that a food is whole grain just by looking at the label. Keep an eye out for any of these listed as the first item on the ingredients, indicating that a food is whole grain:

  • brown rice
  • buckwheat
  • cracked wheat (also called bulgur)
  • graham flour
  • millet
  • popcorn
  • quinoa
  • sorghum
  • triticale
  • whole barley
  • whole cornmeal
  • whole-grain barley
  • whole-grain corn
  • whole oats/oatmeal
  • whole rye
  • whole wheat
  • wild rice

Ingredients that are not whole grain include wheat flour, enriched flour, and degerminated cornmeal.

Be wary of misleading claims on packages. Don't be duped by things that look or sound like whole grain but really aren't. For example, "multi-grain" isn't whole grain. And just because a food is brown doesn't mean it's made out of whole grains - it may just be dyed.

Although whole grains are ideal, some kinds of other grains can still be good for your child. Whole grains provide some nutrients that other grains don't. Likewise, enriched grains provide some nutrients that other grains don't. For example, whereas most enriched grain products are fortified with folic acid (also called folate), as well as iron, niacin, riboflavin, and thiamin, only some whole-grain foods are fortified with folic acid. So, the key is to give your child a little of both whole grains and enriched grains but not too much of either. In general, you should shoot for at least 3 oz. of whole grains and then get the rest of the servings your child needs from enriched grains.

Just because something is whole grain doesn't necessarily mean it's healthy. In general, try to choose grains without added sugar or fat. Of course, it's OK to have foods like cookies and cake once in a while, but the majority of your child's grains should come from foods like bread, oatmeal, pasta, rice, and other foods without the added sugar or fat.

Remember that kids and teens need carbohydrates for energy from not only grains but also fruits, vegetables, and dairy because they provide a range of essential nutrients that support growth and health. (It's easy to miss this message in the "good vs. bad debate" about carbohydrates.)

Don't go crazy trying to make sure that everything in your pantry is all-whole-grain all the time. The dietary guidelines even admit that it might be difficult to get young kids to eat the recommended amounts of whole grains regularly. Besides, how much of any food group kids need depends on how old they are, how tall they are, and how active they are. Offer kids more whole-grain foods as they grow, and you'll likely find that they'll become an accepted, even welcome part of the daily family diet - not something that prompts a gag or stuck-out tongue every time.

Reviewed by: Jessica Donze Black, RD, CDE, MPH
Date reviewed: January 2005