National Nutrition Month
As the mother of two teenagers, and one child on the verge of adolescence, I know how difficult it can be to feed kids right. Hectic schedules, time spent away from home, and a preference for salty, sweet, and fatty fare affect a child’s food choices, and not always in a good way.
In the spirit of National Nutrition Month (www.eatright.org), I want to let you know about a new study from the Journal of the American Dietetic Association (www.adajournal.org/article/PIIS0002822309018100/abstract) about teen eating habits. As you may imagine, the news is not so good- it even surprised the nutritionist in me.
Researchers at the University of Minnesota (U of M) found that teens, and young adults in their early 20’s, eat only 10 percent of the whole grains suggested by the 2005 Dietary Guidelines for Americans, which recommends at least three servings (This is a link to grain foods and defines serving sizes: www.mypyramid.gov/pyramid/grains.html#) a day.
Why should we care that our teens don’t get enough whole grains? Because eating whole grains on a regular basis makes weight control easier for children (and adults). Plus, whole grains help to prevent certain chronic conditions, such as type 2 diabetes and heart disease.
And now, for the good news! The U of M study indicated that parents have the power to improve whole grain intake in their kids. That’s not surprising when you consider that a survey conducted by the American Dietetic Association Foundation found parents have more potential to influence their children’s behavior, including their eating habits, than anyone else.
Here are simple strategies for making these important foods a regular part of your child’s eating plan:
Make taste a top priority. Taste is the strongest influence on a teen’s whole grain consumption. It makes perfect sense that kids who enjoy the taste of whole grains, which run the gamut from oatmeal to quinoa, tend to eat more of them. Mom’s Best Naturals cereals offer a variety of great-tasting options sure to satisfy everyone in the family. Cereal aside, kids who balk at whole wheat bread may readily accept white whole wheat bread, which looks like white, but has a nutritional profile closer to whole grain bread.
Tempt their taste buds by transitioning into whole grains. Combine regular pasta with whole wheat pasta, and white rice with brown; substitute whole grain couscous for regular; add cooked wild rice to your favorite soup; and substitute whole wheat flour for half the all-purpose flour called for in recipes for quick breads, muffins, pancakes, and cookies. Make grains such as bulgur, brown rice, and quinoa tastier by cooking them in broth, or fruit, and vegetable juices, and adding sautéed vegetables or dried fruit.
Get kids involved. Give teens power to make decisions about healthy food, and they’ll buy into the idea of eating whole grains. Bring kids to the grocery store and shop for less-common, but highly nutritious, whole grains, including quinoa, millet, and bulgur. Ask your teen to search the internet for interesting recipes for grains.
Eat breakfast every day. The U of M study found that eating breakfast was linked to a greater intake of whole grains in teens. Have on hand whole grain foods such as Mom’s Best Naturals Sweetened Wheat-fuls, Honey Nut Toasty O’s and oatmeal, and whole wheat bread and rolls, for quick breakfast assembly. Show your child how important you think breakfast is by making time to eat it at home, or by preparing a meal that includes whole grains to take on the go.
Make whole grains convenient. Teens ate more whole grains when these healthy foods were within reach at home. Shop regularly for whole grain cereals, breads, pasta, and other grains. Teens are serial snackers, so stock the kitchen with whole grain ingredients, such as whole grain crackers and popcorn, for healthy noshes. Combine popped light microwave popcorn with dried fruit, including California raisins, and nuts.
Keep whole grains affordable. Some whole grains are pricier than others. Mom’s Best Naturals cereals are among the most affordable foods in the cereal aisle, costing 20 to 50% less than similar varieties of natural and organic cereals, and they’re priced to offer the same value as mainstream cereals.
Yours Truly,
Liz Ward