Eat Right: 9 grains to incorporate in your kids’ diet this winter

Grains are an important part of a healthy diet. They are a good source of fibre, vitamins, minerals, and other nutrients that are essential for good health. Whole grains, in particular, offer several health benefits. Whole grains can help lower cholesterol levels and blood pressure, two major risk factors for heart disease. They can help improve blood sugar control, which can help reduce the risk of developing type 2 diabetes. Since they are filling, they can help you feel full after eating, which can help you eat less and lose weight or maintain a healthy weight. The fibre in whole grains can help keep your digestive system healthy by adding bulk to stool and preventing constipation.

In addition to these health benefits, whole grains are also a good source of energy. They are complex carbohydrates, which means that they are broken down slowly in the body, providing a steady source of energy throughout the day.

Shriya Maini, an alumna of Apeejay Institute of Management and Engineering Technical Campus (AIMTEC) in Jalandhar and Founder of Immuno Eats said that diversifying grains in your diet is crucial for a balanced nutrient intake and winter is the best season for nourishing the body.

“Millets like Pearl millet (bajra), Sorghum (jowar), Finger Millet (ragi), Kodo Millet (kodra) and Barnyard millet (sama/swank), along with pseudo grains like Buckwheat, Amaranth (rajgira) and quinoa offer rich sources of protein, fibre, iron, calcium, and essential minerals. Optimal consumption can be achieved by blending these grains in a 1:1 or 2:1 ratio with wheat for roti or paranthan and rice for dosa and idli,”Maini said.

Tips for incorporating more whole grains into your diet

·         Choose whole-grain breads, cereals, and pasta over refined grains.

·         Add whole grains to your soups, stews, and salads.

·         Pop some popcorn for a healthy snack.

·         Make brown rice instead of white rice.

·         Try quinoa, barley, and other whole grains instead of rice or pasta.

Eating whole grains is a great way to improve your overall health and well-being. By making small changes to your diet, you can reap the many benefits of whole grains.

Why should kids be encouraged to eat different grains?

Kids should be encouraged to eat different grains because they are a good source of fibre, vitamins, minerals, and other nutrients that are essential for their growth and development. Whole grains, in particular, offer several health benefits for children, including:

·         Reduced risk of obesity: Whole grains are filling and can help kids feel full after eating, which can help them eat less and maintain a healthy weight.

·         Improved digestive health: The fibre in whole grains can help keep kids’ digestive systems healthy by adding bulk to stool and preventing constipation.

·         Better cognitive function: Whole grains are a good source of B vitamins, which are important for brain development and function.

·         Stronger immune system: Whole grains contain antioxidants, which can help boost the immune system and protect kids from illness.

·         Reduced risk of chronic diseases: Eating whole grains as a child can help reduce the risk of developing chronic diseases later in life, such as heart disease, type 2 diabetes, and some types of cancer.

In addition to these health benefits, eating different grains can also help kids develop a taste for healthy foods and establish healthy eating habits that will last a lifetime.

Grains to eat this winter

·         Oats are a warm and hearty whole grain that is perfect for a winter breakfast. They are a good source of fibre and protein, and they can be cooked in a variety of ways, such as oatmeal, granola, or pancakes.

·         Quinoa is a high-protein grain that is packed with nutrients, including fibre, iron, and magnesium. It is a versatile grain that can be used in a variety of dishes, such as salads, soups, and stews.

·         Brown rice is a whole grain that is a good source of fibre and B vitamins. It is a healthier alternative to white rice, as it has more nutrients and is more filling.

·         Barley is a whole grain that is a good source of fibre and beta-glucan, which is a type of fibre that can help lower cholesterol levels. It is a versatile grain that can be used in a variety of dishes, such as soups, stews, and salads.

·         Bulgur (daliya) is a cracked wheat that is a good source of fibre and protein. It is a quick-cooking grain that can be used in a variety of dishes, such as tabbouleh, pilaf, and salads.

·         Farro (khapli) is an ancient grain that is a good source of fibre, protein, and iron. It is a chewy grain that can be used in a variety of dishes, such as soups, stews, and salads.

·         Freekeh (green wheat) is a roasted green wheat that is a good source of fibre, protein, and iron. It is a chewy grain that can be used in a variety of dishes, such as salads, pilaf, and soups.

·         Millet is a small, round grain that is a good source of fibre, protein, and iron. It is a grain that is easy to digest and is a good option for people with gluten sensitivities.

·         Teff (family of jowar) is a tinys grain that is a good source of fibre, protein, and iron. It is a grain that is high in protein and is a good option for people with gluten sensitivities.

By incorporating a variety of grains into their diet, kids can get the nutrients they need to stay healthy and strong all winter long.