Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers
The Meal Makeover Moms have created a series of online videos featuring cooking demonstrations and mealtime/pantry tips. Discover easy ways to improve your family's diet by watching more of their how-to videos.
According to the new MyPyramid (www.MyPyramid.gov), half of all the grains you and your family eat every day should be whole grains. That’s because whole grains have more fiber, protein, and important nutrients like B vitamins. Whole grains can include things like whole wheat, corn, brown rice, oats, barley, and rye … and even popcorn!
All grains start out as whole grains – they are basically the entire seed of a plant. The three components of a whole grain are the bran, the germ, and the endosperm. When whole grains are refined as is the case with something like white bread, the more nutritious bran and germ are removed. If your children refuse to eat anything brown, try some of these ideas:
• Do the squish test: Let’s face it: Some whole grain breads are dry and well, too healthy tasting, while others are squishy and more similar to white. Be sure to read the label to make sure the first ingredient is whole wheat. If it says "enriched" wheat flour, that’s basically white flour that’s been enriched with certain nutrients.
• Try the new white whole wheat breads. Yes, they are white in color but they’re still a whole grain.
• Mix your child’s favorite sugary breakfast cereal with a lower sugar, healthier whole grain cereal. You’ll be 50% on your way. Or switch to Mom’s Best Naturals line of cereals that are made with whole grains and include kid-friendly varieties like Mallow-Oats and Honey Nut Toasty O's.
• Make grilled cheese using one slice of whole wheat and one slice of white.
• Substitute half the white flour in your regular recipes for cookies, muffins, quick breads and pancakes with whole wheat flour.
• Try a pasta blend like Barilla Plus. It’s made with white flour and whole wheat. Once you cover it with pasta sauce, nobody will be able to tell the difference.
