We talked recently about kids falling short of recommendations for whole grain consumption even though whole grains are so healthy. Now it’s time to look at ways to increase whole grain consumption without adding stress to your life. It’s actually not hard!
Whole grains are easy to find and relatively affordable. You can often use them in place of your regular refined grains, and you can usually prepare them just like you would normally prepare a refined grain. Best of all for parents is that they often taste just like refined grains.
Let’s start with breakfast. Here are 10 ways to add whole grains to your children’s breakfast routines without stress. Each suggestion has about 350-400 calories, 5-10 grams of fiber, 15 or more grams of protein, and a tip for making it even more family-friendly.
Stay tuned for the next blog, in which we’ll have 10 ways to add whole grains to lunch and dinner. Good news: you may find yourself eating more whole grains, too.
1. Peanut Butter and “Jelly” Oatmeal
Oatmeal is easy to make and a great go-to for a healthy breakfast. Use rolled oats or instant oats. For an easier clean-up compared to cooking oatmeal in a pan, pour boiling water in a bowl over the oats, let them sit, and then serve.
400 calories, 6 grams of fiber, 16 grams of protein
What’s in it: ½ cup of dry rolled oats, ¾ cup of milk, 1 tablespoon of peanut butter, ½-¾ cup of sliced strawberries or grapes
Pro Tip: For more of a “jelly-like” experience, cook fruit before stirring it in. Try stewed chopped pear, diced apples stewed with cinnamon, or strawberries or blueberries cooked into a sauce.
2. Colorful Overnight Oats
Overnight oats are even quicker than regular oatmeal. Oatmeal softens overnight for a perfectly delicious morning breakfast. Layer the ingredients in single-serving bowls, and refrigerate the oatmeal until the morning. For breakfast on-the-go for grown-ups, make your own overnight oats in a container with a leakproof lid. Grab and go in the morning on the way to school drop-off and work!
400 calories, 8 grams of fiber, 18 grams of protein
What’s in it: ½ cup of dry rolled oats, ½ cup of Greek yogurt, ¼ cup of skim milk, ½ ounce of nuts like chopped walnuts, sliced almonds, or chopped peanuts, ½ cup of berries
Pro Tip: Use colorful fruit like strawberries, blueberries, kiwi slices, and peach or mango slices for a kid-friendly look.
3. Whole-Grain Waffles
Take advantage of ready-made foods and your freezer to improve your children’s nutrition at breakfast. Whole-grain waffles are fun for kids, and nearly effortless for parents. For a finger food, serve the yogurt separately in a bowl, slice the waffles into strips, and let your kids dip their waffle sticks into the yogurt.
400 calories, 7 grams of fiber, 19 grams of protein
What’s in it: 2 whole-grain waffles, ¾ cup of plain or low-sugar vanilla Greek yogurt, and 1 sliced banana or ¾ cup of any fruit like peach slices
Pro Tip: Change the flavor profile by skipping the yogurt, and instead toasting 1-2 ounces of low-fat shredded cheddar cheese on the waffles. It’ll still be high in protein.
4. Egg and Cheese English Muffins
Choose whole-grain, high-fiber, or whole-grain multigrain English muffins. Another option is a whole-grain bagel or mini bagel, or even whole-wheat toast. Serve it cold or hot from the toaster oven. You can also make batches and freeze them for instant breakfasts when you need them.
350 calories, 5 grams of fiber, 20 grams of protein
What’s in it: A whole-grain English muffin, 1-2 slices of low-fat American cheese, 1 cooked egg
Pro Tip: Add a meatless breakfast sausage for extra protein and fiber. For a more fast food-like sandwich, offer your kids ketchup – but if your kids aren’t the neatest of eaters, consider saving ketchup for weekends or other days when there’s more time to clean up.
5. Whole-Grain Breakfast Quesadilla
A whole-grain breakfast quesadilla is even better than a regular quesadilla because of hearty whole grains and the addition of an egg. Choose low-fat cheese for less saturated fat and more protein.
400 calories, 5 grams of fiber, 20 grams of protein
What’s in it: 2 soft taco-sized tortillas, 2 ounces of shredded low-fat jack or cheddar cheese, and 1 scrambled egg.
Pro Tip: For healthy fats and creaminess, spread the tortilla with a layer of mashed ripe avocado before toasting it. Or, cut the quesadilla into strips or wedges, and let your kids dip them into ketchup, salsa, or guacamole.
6. Cottage Cheese with Peanut Butter Toast and Fruit
Boring? No! Many kids love simple foods that are served separately. Plate the items nicely, or put them in small bowls for kids to feel like the components are easier to eat. Swap yogurt for cottage cheese if your kids prefer.
380 calories, 6 grams of fiber, 20 grams of protein
What’s in it: ½ cup of low-fat cottage cheese, 1 slice of whole-grain toast, 1 tablespoon of peanut butter, 1 banana or other fruit
Pro Tip: Get your children to buy into it by letting them choose toppings like blueberries, sunflower seeds, or mini chocolate chips.
7. Whole-Grain Bagel with Cream Cheese and Turkey
This simple sandwich is easy and well-loved. Use low-fat cream cheese and nitrate-free turkey slices. Serve the bagel thin with grapes or other fruit.
400 calories, 5 grams of fiber, 14 grams of protein
What’s in it: 1 whole-wheat bagel, 2 tablespoons of low-fat cream cheese, 1 ounce of turkey breast, and 1 cup of grapes
Pro Tip: Let kids who are old enough press the sandwich with a waffle iron or panini maker. For a meltier sandwich, use sliced cheese instead of cream cheese.
8. Quinoa Breakfast Bowl
Quinoa may sound grown-up, but kids can enjoy it, too. Add quinoa, egg, sliced almonds, and fruit to the bowl.
400 calories, 7 grams of fiber, 14 grams of protein
What’s in it: 1 cooked egg, ½ ounce sliced almonds, ¾ cup cooked quinoa, ½ cup fresh fruit
Pro Tip: If they’re not crazy about trying quinoa, give kids whole-wheat pasta or cooked oatmeal instead. They’ll still get whole-grain goodness, and you can enjoy a low-stress meal. Serve a plant-based version for dinner by swapping the egg for ½ cup of black beans. For another high-protein option, add 3 ounces of cooked cubed chicken breast or ground turkey.
9. Oatmeal Pancake Breakfast
Save this breakfast for a relaxed weekend, or make extra pancakes to refrigerate or freeze. Reheat them when you need them. Keep the pancakes plain, or add sliced banana when cooking. Your kids can also top them with fun items like mini chocolate chips or sprinkles.
400 calories, 6 grams of fiber, 15 grams of protein
What’s in it: For 4 servings of pancakes, soak ½ cup of oatmeal in ½ cup of warm milk, then mix it with 2 beaten eggs, ½ cup of whole-grain flour, 2 teaspoons of baking powder, ½ teaspoon of salt, and another ½ cup of milk. Serve pancakes with an egg or cottage cheese plus fresh fruit.
Pro Tip: For an on-the-go breakfast or an alternative to a breakfast platter, make sandwiches using pancakes instead of bread. Add peanut butter, cheese, or low-fat cream cheese.
10. Cereal, Banana, and Milk
400 calories, grams of fiber, grams of protein
A healthy breakfast with whole grains can be really simple. Pour cereal into a bowl. Add a sliced banana. Pour milk over it. Serve. Choose a cereal that says, “100% whole grains” on the box. Look for a version with less than 4 grams of sugar per serving. Low-sugar, high-protein whole-grain granola or cereal can be a good choice, too. Choose skim milk or unsweetened soy milk to add protein; almond milk doesn’t have much.
What’s in it: 1 ½ ounces of whole-grain, low-sugar cereal (like 1 ½ cups of plain Oat O’s, ¾ cup of shredded wheat bites, or ¾-1 cup of bran flakes), 1 sliced banana, 1 cup of skim milk
Pro Tip: Instead of milk, try it with ½ cup of low-fat cottage cheese or 1 cup of plain non-fat yogurt.
How do you get your children to start the day with a whole grain? Share your tips, and stay tuned for lunch and dinner whole-grain tips!
