Guides to Eat Whole Grain

In the modern diet, whole grains, one of the five major food groups, are often replaced by refined starches like white rice and white flour. Despite the Ministry of Health and Welfare's long-standing promotion of whole grains, many parents struggle to convince their children to eat these foods. Chen Qiaoming, Deputy Executive Director of the Nutrition Foundation, points out that ingredients like corn, which are generally well-received by children, are also whole grains. Parents may consider replacing some white rice with corn as part of their daily diet.

Refined starch can easily raise blood sugar levels, and long-term consumption can increase the risk for children

Chen Qiaoming explained that refined starches, lacking dietary fiber, are quickly digested and absorbed, causing blood sugar levels to rise and fall rapidly. This not only makes people feel hungry, leading to increased sugar intake, but also increases the risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and obesity over the long term. However, many parents, due to busy work schedules or their children's dislike of refined starches, often continue to rely on refined starches as their staple food, significantly limiting their intake of whole grains.

Surveys show that approximately 40% to 50% of children have a low acceptance of traditionally considered whole grains, such as brown rice and oats, due to factors such as texture, appearance, and taste. However, Chen Qiaoming emphasized, "Corn is actually a highly nutrient-dense whole grain, and over 60% of children enjoy it."

Corn is rich in nutrients and has more lutein than carrots

Chen Qiaoming further explained that the nutritional density of corn is about six times that of white rice, which means that under the same calorie content, corn can provide more types and higher amounts of nutrients.Rich in lutein, lutein and α-carotene,Eye healthIt is extremely helpful and even more effective in protecting eyesight than common carrots. It is a good source of nutrition for children who have been exposed to 3C products for a long time and do not like to eat carrots.

Busy families can choose canned corn kernels to increase the convenience of whole grain intake

A Nutrition Foundation survey examining the practical needs of modern family meal preparation found that nearly 50% of parents prefer simple preparation, 40% prioritize time savings and speed of serving, and 35% want their children to enjoy the food. Chen Qiaoming noted that canned corn kernels are not only convenient and readily accepted by children, but also help increase whole grain intake, making them ideal for families with fast paces.

However, some parents worry that canned foods contain unnecessary additives that could be harmful to health. Chen Qiaoming explained that canned foods are manufactured using vacuum sealing and high-temperature sterilization techniques, so they can be stored for long periods without the need for additional preservatives, making them relatively safe and reliable.

Clever combination to improve children's picky eating habits

The survey also showed that over 60% of children with picky eating problems dislike vegetables, with bitter melon, green peppers, and eggplant ranking as the top three least popular vegetables. Bitter melon was the "most feared ingredient" for over 70% of picky eaters. To help children get a balanced diet, Chen Qiaoming offered three practical suggestions to help parents improve their children's eating habits:

1. ​Diced and mixed method​: Chop your child’s favorite ingredients, such as corn and mushrooms, into small pieces and add them to staple foods or stir-fries. This will not only improve the overall taste but also increase your child’s willingness to eat.
2. Taste contrast​: Combine soft and crisp ingredients, such as adding eggplant to fried eggs and pairing them with corn or cucumber to make the food more layered and increase appetite.
3. ​Bright and attractive colors​​：Using brightly colored ingredients such as corn, cherry tomatoes, cucumbers, etc. can not only increase visual appeal, but also make children interested in food.

Through these simple and practical methods, parents can gradually guide their children to accept a more diverse food, cultivate good eating habits, and at the same time, obtain more comprehensive nutrition.