Healthy Eating for Kids: Recipes and Nutrition Advice

Delicious foods kids will eat, nutritious meals moms will love

Food Groups for Kids: Best and Worst Choices

Eating foods from each food group every day provides most of the nutrients that kids need. Here, find the best and worst choices from each group for your little one.

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Grains: Best and Worst Choices

Best & Worst Grains

BEST CHOICES 
1 ounce of whole grains or whole-grain products
1 ounce is equivalent to:
• 1 slice whole-wheat bread
• 1 small corn or whole-wheat tortilla
• 1/2 cup cooked oatmeal, brown rice, wild rice, or whole-wheat pasta
• 1 whole-wheat bun, roll, or mini bagel
• 1/2 whole-wheat English muffin or pita
• 1 cup whole-grain breakfast cereal (with no added sugar or fat)
• 5 whole-wheat crackers or 3 cups fat-free or air-popped popcorn
• 1 whole-wheat or buckwheat pancake

OK CHOICES
1 ounce of refined grain products
1 ounce is equivalent to:
• 1 slice white or wheat bread
• 1 small corn or flour tortilla
• 1/2 cup white rice, pasta, or grits
• 1 package instant flavored oatmeal
• 1 bun, roll, small low-fat muffin, mini bagel, or pancake
• 1/2 English muffin or pita
• 1 cup breakfast cereal with a moderate amount of added sugar and fat (less than 10g of sugar and less than 3g of fat)
• 5 low-fat crackers or 15 pretzels

LIMIT:
Refined grain products with added fat and/or added sugar such as doughnuts, muffins, croissants, garlic bread, crackers, snack foods, and refined pastas

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