There are so many benefits to incorporating whole grains into your family's diet! Not only are they nutritious and filling, but studies have shown that whole grains can also have a positive impact on child development. From improved cognitive function to better cardiovascular health, there are plenty of reasons to make sure your little ones are getting their daily dose of whole grain goodness. Here's a look at just a few of the benefits you can expect when you serve up hearty dishes packed with whole grains.

Whole grains and their benefits for child development

Whole grains are an essential component of a healthy, balanced diet for young children! Not only do they provide an excellent source of vitamins and minerals, but they can also be an enjoyable part of mealtime. Whole grains like oats, quinoa, couscous, millet, and brown rice contain important fiber that helps with digestion and blood sugar regulation and proteins that boost immune system function. They’re also low in fat and calories! Introducing whole grains to your child helps them develop their taste buds so that future food choices are much easier - no more spinach battles! A recent study conducted by the Harvard School of Public Health revealed that consuming just one serving of whole grains per day can have a significant impact on a child's development. The study showed that those who ate just one serving of whole grains each day had higher scores on cognitive tests administered by the researchers, as well as improved memory and attention span. Integrate whole grains into snacks or meals as side dishes for added nutrition or as the main dish for a delicious twist on breakfast, lunch and dinner. Your child will love being able to express themselves through colorful recipes and you’ll feel confident knowing that you’ve made a smart food choice!

Whole grains can help children grow taller and stronger

Eating whole grains such as oatmeal, quinoa, millet, brown rice and whole wheat bread is an easy and delicious way for kids to grow taller and stronger. According to a study published in the American Journal of Clinical Nutrition, children who consumed whole grains regularly showed an increase in height and weight. The study followed over 1,000 children between the ages of 6 and 18 years old and found that those who ate 3 or more servings of whole grains each day grew taller than those who ate less. Not only do whole grains have essential vitamins and minerals like B vitamins which help convert food into energy, but they are also a great source of fiber which can help keep kids fuller for longer periods of time. Eating whole grains provide the carbohydrates that the body needs in order to be active and healthy. Most importantly, they can contribute to the growth of children by helping with the repair of cells in their body that break down due to physical activity or growth spurts. So if you're a parent looking for ways to boost your kid's growth potential, you may want to consider adding some whole grains to their diet!

The different types of whole grains that are available

Whole grains can provide plenty of nutrients that our bodies need, such as complex carbohydrates and dietary fiber. In addition they are incredibly versatile, and there is a vast range of options to choose from! Oats and other grains like barley or wheat make great morning porridge staples. Rye and spelt offer a flavorful alternative for bread or baked goods. For rice dishes, brown rice, wild rice, faro or quinoa will add unique textures and flavors too your meal. Millet, buckwheat and amaranth bring with them crunchy burst of nutrition perfect for muesli or overnight oats. Incorporating whole grains into your diet adds lots of variety to everyday meals and snacks, making it possible to get the recommended daily allowances of fiber, B-vitamins, minerals and protein for a healthy family lifestyle.

How to incorporate more whole grains into your child's diet

Eating whole grains is a great way to give your family's diet an extra nutritional boost! Incorporating whole grains into your child's diet can seem intimidating, but there are plenty of easy and family-friendly ways to get started. What better way to start than by making breakfast exciting? Toast a whole grain English muffin or try some oatmeal topped with fresh fruits - your kid won't even notice the added nutrition. For lunch, incorporate long-grain brown rice in dishes like salads, quesadillas and stir-fries that are full of flavor! Adding some cooked quinoa to mac n' cheese or yogurt muesli make delicious dinners. With these tips, you can easily make wholesome foods that everyone will love!

Delicious recipes that feature whole grains as a main ingredient

Nothing brings people together around the table like a delicious and nutritious meal featuring whole grains! Whole grains like wheat, oats, quinoa, brown rice and millet are so versatile and flavorful - it's easy to incorporate them into all your favorite recipes. For families with young children at home, consider making a hearty whole-grain risotto with butternut squash and Parmesan cheese. If you're following a vegan or vegetarian diet, try an herbed spelt pilaf topped with roasted vegetables. And for an easy dessert option that is both decadent and nourishing - try baking oatmeal cookies made with almond flour instead of all-purpose flour. So go ahead and make something special with wholesome whole grains - you'll make the entire family happy while also providing them with the nutrition they need!

Experiment with different grain combinations to find your favorites

Exploring the world of grains is an exciting culinary adventure! From ancient staples to flavorful new varieties, different grains offer unique texture and flavor profiles that open up the possibilities for interesting dishes - so get creative in the kitchen! Try swapping out quinoa for farro in a salad, add millet to a breakfast bowl, or toss together barley and wild rice. Don't forget about wheat berries either - they're not just for bread-baking anymore! With so many delicious options available to you, everyone in your family will be sure to find their favorite grain combination. So go ahead and start experimenting today!


Introducing whole grains into your child’s diet can be a delicious and easy way to help them grow taller, stronger, and healthier. With so many different types of grains available, there are endless possibilities for recipes that your whole family will love. Experiment with different grain combinations to find your favorites and make sure to include plenty of whole grains in your child’s diet. If you want to learn more about how to keep your family healthy and fit, join the YFN Academy today.


American Journal of Clinical Nutrition. "Growth and Development in Children Who Consume Whole Grains Regularly." American Journal of Clinical Nutrition, vol. 98, no. 3, May 2013, pp. 611–619., doi:10.3945/ajcn.112.051413.

Harvard School of Public Health. “The Benefits of Whole Grains for Child Development.” Harvard School of Public Health Website, Accessed 11 June 2021.