The Child Nutrition Guide To Grains And Cereals

A discussion of children and nutrition is not complete without including grains and cereals. Grains and cereals provide our body with a rich source of energy and fiber.

If you look at the food pyramid, you’ll find them at the base of the triangle – which means they should be consumed the most among the various food groups. To develop a habit of healthy eating for teens and younger kids also means cultivating a love for grains and cereals.

As I write in “Yummy Healthy Tummy: Secrets to Raising Healthy Kids Every Parent Needs to Know”, the best way to get our children to make healthy food choices is to educate them and introduce them early to foods that are truly good for our bodies. And where better to start than with knowing what these foods are ourselves?

Demeter, the Greek goddess of the grains and harvest also has a Roman name, Ceres. This is where cereal got its name from. Grains and cereals are carbohydrate rich foods. They also provide energy, some protein, and significant amounts of B complex vitamins.

They are popularly served with nuts, seeds, fruits, vegetables and/or milk. All grains can be ground into flour and made into bread and other dishes requiring flour.

When it comes to grains and cereals, here’s a list of the most popular ones:

1. Corn

Corn (or maize) is one of the most popular grain around. In many parts of the world, corn is considered food for certain domesticated animals. In some, it’s considered a staple and a fantastic main ingredient for popular snacks (popcorn, corn on a cob, etc.)

Corn can be ground and used for making bread. Bread that is made from corn flour is easily digested without difficulty as compared to other flours. And believe it or not, most dextrose is produced from corn. Corn is considered a laxative as it encourages peristalsis (wave-like movement in the intestines necessary for waste elimination).

2. Rice

Rice is a staple food, particularly in Asia, but not confined to it. There are many types of rice, and all these varieties share certain qualities in common.

The earliest mention of rice dates way back to 2800 BC. Rice was then used by the emperor’s royal physicians for healing purposes. Starch consists the main bulk of the rice grain, but it also contains protein, albeit in quantities much lower compared to wheat.

Rice protein has 8 of the essential amino acids in perfect balance. Also, this is said to be 98% digestible and can be fully digested in an hour. With its low-fat, low-cholesterol and low-sodium content, it is ideal for the person suffering from high blood pressure and hypertension.

Calcium is also present in rice, specifically brown rice, which helps soothe and relax the nervous system. It contains B-complex vitamins (thiamine, riboflavin, and niacin) which nourish the skin and blood vessels, providing a youthful glow. (If you have a daughter who is somewhat vain, this information will be quite useful.)

Rice is also useful in the treatment of digestive system disorders such as gastritis, gastric ulcer, stomach and intestinal cancer, indigestion and gas in the intestines, to name a few. For children, it is said to be very effective in treating diarrhea.

Experts in naturopathy in India recommend a teaspoonful of powdered charred par-boiled rice mixed with a glassful of buttermilk. This is given in doses of 1 ounce for every half hour. It is said to bring excellent results.

There's no dearth of tasty and healthy cereals in the supermarkets

3. Wheat

Wheat is more widely used in breads due to the protein called gluten. Starch and the gluten provide energy, the outer bran becomes the fiber that helps in bowel elimination, and the protein helps rebuild and repair muscle tissue.

In the process of refining though, the wheat germ – which has vitamin E – is removed. Unfortunately, when this is missing, so does some of the cardiovascular health benefits of wheat. Refined wheat flour also contributes to constipation and other digestive illnesses.

Whole wheat provides the opposite of that. It protects and helps keep you from incurring the following: constipation, heart disease, diverticulum (a disease specific to the colon), diabetes, appendicitis and obesity.

It also prevents and cures pyorrhea (inflammation of the gums and tooth sockets leading to loss of teeth), tooth decay and tooth aches. Wheat grass juice, when taken regularly, promotes cell activity and helps detoxify the walls of the colon.

Healthy and easy kids recipes like this are fun to make. But are you able to teach your kids the importance of choosing healthy food all the time?

Remember, healthy eating is the best weapon we can leave our children with that will help them live longer and healthier lives free from diseases like obesity, diabetes, cancer and heart attacks. Start now while your kids are still young!

Copyright © Kiera S. Campbell

Kiera S. Campbell is the author of “Yummy Healthy Tummy: The Secrets of Raising Healthy Kids Every Parent Needs to Know!”  She can teach you how you can help your children grow up to love and choose healthy eating for life.

Looking for more tips like these on cooking healthy for kids? Head on over to Yummy Healthy Tummy to get more tips and information not only on how you can serve healthy food to your kids, but more importantly, on how you can get your kids to LOVE eating healthy.

Photo credit jellofishy