Colorado WIC offers many whole grain options to participating families! The Dietary Guidelines for Americans 2020-2025 recommends half of our daily grain intake be whole grains. Only 8% of Americans meet this target. WIC can help. All of our food packages include appropriate whole grain choices whether you are pregnant, a breastfeeding mom, or child between 6 month and 5 years old.
Whole grains are a healthy choice. They naturally contain vitamins (B and E), minerals (iron and zinc), fiber, and healthy fats. Fiber has many health benefits including stabilizing blood sugar, preventing constipation, and lowering blood cholesterol levels. Vitamin E and good fats are important for healthy eyes and skin, and B vitamins help provide energy. Iron is an important part of hemoglobin that carries oxygen in the blood and zinc is important for immunity.
Whole grains have a place in any healthy diet. Colorado WIC offers many whole grain options to participating families to give them the best start!
Whole grains provided by WIC:
- 100% whole wheat bread: loaves, rolls and buns
- Corn tortillas: yellow corn, white corn, or soft corn
- Whole wheat flour tortillas
- 100% whole wheat pasta: any shape, 16oz size
- Brown rice: regular, quick cooking or instant
- Oats: quick, rolled, or old fashioned
Tips for introducing whole grains to your family:
Some kids are happy to try new food and may accept whole grain foods easily. Some may need it to be introduced to their diets more slowly. Here are some tips that may help.
- Whole wheat pasta tips:
- Cook whole wheat pasta longer then recommended on the package to make it softer and more like white pasta.
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- Mix it half and half with white pasta. Slowly add more of the whole wheat pasta until your kids will eat it by itself.
- Brown rice tips:
- Start with instant or quick cooking brown rice. It may have a softer texture.
- Use the high-altitude cooking directions on the package.
- Mix it half and half with white rice. Slowly add more of the brown rice until your kids will eat it by itself.
- Whole wheat bread tips:
- Choose softer 100% whole wheat breads (like Sara Lee)
- Avoid breads that have seeds
- Let your kids help shop and prepare meals!
- Kids are more likely to try what they helped choose or cook.
Whole Grain Recipes:
- Banana Berry Overnight Oatmeal
- Cauliflower Shells with Cheese
- Crusty Rice with Tofu and Vegetables
- Asian Mango Chicken Wraps
References
- Harvard T. H. Chan School of Public Health. Whole grains. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/. Accessed November 5, 2021.
- Dietary Guidelines for Americans 2020-2025. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Accessed November 5, 2021.