AboutKidsHealth

 

 

Whole grainsWWhole grainsWhole grainsEnglishNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2021-05-13T04:00:00Z6.5000000000000075.6000000000000458.000000000000Flat ContentHealth A-Z<p>Learn about the nutritional benefits of whole grains and how to include them in your daily meals and snacks.</p><h2>What are whole grains?</h2><p>Whole grains contain all three parts of a plant’s seed—the bran, the endosperm and the germ. When the germ and the bran are removed from the grain, the grain is considered “refined” (examples include white rice and white flour). These are not as nutritious as whole grains because some of the proteins, fibre and nutrients have been removed. Whole wheat foods are often partially refined, which means they may not be whole grain foods but are still healthy choices.</p><p>Examples of whole grains include:</p><ul><li>Whole grain brown rice</li><li>Whole grain wild rice</li><li>Whole grain pasta</li><li>Whole grain breads</li><li>Whole grain oatmeal</li><li>Quinoa</li><li>Barley</li><li>Buckwheat</li><li>Farro</li><li>Freekah</li><li>Amaranth</li></ul><h2>Key points</h2><ul><li>Whole grain products are a source of fibre, vitamins and minerals.</li><li>Whole grains can lower your risk of some diseases.</li><li>One quarter of each of your child’s meals or snacks should be whole grains.</li></ul>
Produits céréaliersPProduits céréaliersGrain productsFrenchNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2013-09-27T04:00:00Z000Flat ContentHealth A-Z<p>Découvrez les nutriments présents dans les produits céréaliers, l’un des quatre groupes alimentaires du Guide canadien, de même que la taille des portions recommandées.<br></p><ul><li>Source de fibres</li><li>Pauvre en matières grasses</li><li>Bonne source de vitamines du groupe B et de fer<br></li></ul><h2>À retenir</h2> <ul><li>Les produits céréaliers sont une source de fibres, de vitamines du groupe B et de fer.</li> <li>Une tranche de pain de grains entiers, une demi-tasse de pâtes alimentaires sèches ou 30 g de céréales sont des exemples d’une portion individuelle. </li> <li>Consommez une variété de produits céréaliers en vous assurant qu’au moins la moitié d’entre eux sont faits de grains entiers.<br></li></ul>

 

 

 

 

Whole grains1438.00000000000Whole grainsWhole grainsWEnglishNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2021-05-13T04:00:00Z6.5000000000000075.6000000000000458.000000000000Flat ContentHealth A-Z<p>Learn about the nutritional benefits of whole grains and how to include them in your daily meals and snacks.</p><h2>What are whole grains?</h2><p>Whole grains contain all three parts of a plant’s seed—the bran, the endosperm and the germ. When the germ and the bran are removed from the grain, the grain is considered “refined” (examples include white rice and white flour). These are not as nutritious as whole grains because some of the proteins, fibre and nutrients have been removed. Whole wheat foods are often partially refined, which means they may not be whole grain foods but are still healthy choices.</p><p>Examples of whole grains include:</p><ul><li>Whole grain brown rice</li><li>Whole grain wild rice</li><li>Whole grain pasta</li><li>Whole grain breads</li><li>Whole grain oatmeal</li><li>Quinoa</li><li>Barley</li><li>Buckwheat</li><li>Farro</li><li>Freekah</li><li>Amaranth</li></ul><h2>Key points</h2><ul><li>Whole grain products are a source of fibre, vitamins and minerals.</li><li>Whole grains can lower your risk of some diseases.</li><li>One quarter of each of your child’s meals or snacks should be whole grains.</li></ul><h2>Benefits of whole grain products</h2><p>Whole grain products are full of nutrients that help support many of the body’s functions, which means that they help maintain good health. Some examples of the nutrients found in whole grains include fibre, B vitamins (niacin, thiamine and <a href="https://www.aboutkidshealth.ca/Article?contentid=1449&language=English">folate</a>) <a href="https://www.aboutkidshealth.ca/Article?contentid=1452&language=English">zinc</a>, <a href="https://www.aboutkidshealth.ca/Article?contentid=1451&language=English">magnesium</a> and manganese.</p><p>Fibre helps the digestive system work properly. Fibre is highest in whole grain foods and can also be found in whole wheat foods.</p><p>B vitamins (niacin, thiamine and folate) are important for helping tissues grow and making healthy red blood cells.</p><p>Zinc and magnesium have many roles in the human body including helping the body’s immune system work properly, and manganese helps with growth and brain development.</p><h2>Serving tips</h2><p>Whole grains should be eaten every day. Aim to include whole grains with most meals and snacks. <a href="https://www.aboutkidshealth.ca/Article?contentid=1436&language=English">Canada’s Food Guide</a> recommends that adults and children fill one quarter of their plate with whole grains as part of a balanced meal.</p> <figure class="asset-c-80"><img src="https://assets.aboutkidshealth.ca/AKHAssets/Canadas_Food_Guide_Carbohydrates.jpg" alt="Food plate, whole grains" /></figure> <p>Examples of how you can increase the amount of whole grains in your diet:</p><ul><li>Add barley, bulgur and quinoa to soups, salads and stir-fries.</li><li>Try mixing brown or wild rice with white rice for more fibre and a nutty flavour.</li><li>Try using quinoa or oat flour for baked goods, and add whole oats to muffins or cookies.</li><li>Start your day with a bowl of warm oatmeal.</li><li>Use the <a href="https://www.aboutkidshealth.ca/Article?contentid=1952&language=English">nutrition facts table</a> on packaged foods. Look for the words ‘whole grain’ and choose foods that are high in fibre and low in fat, sugar and salt more often.</li></ul><p> <strong>Be creative and get inspired to find other delicious ways to include whole grains in your family’s meals and snacks.</strong></p>Whole grainsFalse

Thank you to our sponsors

AboutKidsHealth is proud to partner with the following sponsors as they support our mission to improve the health and wellbeing of children in Canada and around the world by making accessible health care information available via the internet.

Our Sponsors