Kids absolutely need carbohydrates for growth and energy—it is not a bad thing if your child enjoys them. Here’s what to look for when choosing carbs, including kid-friendly whole grains, snacks, and easy recipes.
Carbohydrates for Kids
Carbohydrates come in many forms, from bread, crackers, and cookies, to fruit, veggies, and milk. Carbs contain nutrients (like vitamins, minerals, and fiber found in whole-grain breads and pastas, peas, sweet potatoes, and beans)and are wonderful foods to eat at each meal. They are the preferred source of energy in the bloodstream for brain development and growth, so our kids really do need to eat them.
Just to make sure this is clear: Kids need carbs. And they are not a bad thing.
Carbohydrates are usually straightforward in terms of flavor and texture, which makes them appealing in a world that can include a lot of lesser-known foods. The usually sweet flavor is an indicator of safe energy (like how breast milk is naturally sweet). And foods like bread and crackers often contain salt and sugar, which taste good, so it’s not surprising that our little people would enjoy the flavors. Plus, the need for the glucose present in carbohydrates peaks as young brains are developing, so kids naturally reach for foods that can quickly supply them with the energy they need.
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Healthy Carbohydrates for Kids
Between biology, growth, familiarity, and flavor, it’s no wonder that our toddlers love carbs. But it actually doesn’t mean that they are destined to eat only crackers for the rest of their days, and their love for certain ones will likely ebb and flow as they grow.
Just like the rest of the food you feed your little one, you’re responsible for what is offered and they get to decide what of it to eat. So, try to offer a range of complex carbs including whole grains; starchy vegetables like potatoes, sweet potatoes, and butternut squash (in addition to non-starchy ones); a variety of beans; and high-quality dairy to make sure they are getting the nutrients they need.
Offer fewer simple carbs, such as candy, snack foods, and snack foods without any fiber.
This doesn’t mean we need to avoid all refined or processed carbohydrates—just that it’s important to have some of the less-processed ones in the mix. Zoom out and look at what they’re eating over a larger span of time for reassurance.
Whole Grain Carbohydrates
Whole grains contain fiber and B vitamins and provide longer-lasting energy for our bodies than the more refined grains, so they are helpful to include in the mix of what we feed our kids. Whole grains are one of two types of carbohydrates—refined complex carbohydrates, which are the whole grain ones, and unrefined simple carbohydrates, which are more processed ones—that have a whole range of health benefits including helping to stabilize blood sugar levels, preventing constipation, and more.
Some examples include:
- Brown rice, wild rice
- Quinoa
- Whole grain breads
- Farro
- Barley
- Whole wheat pasta
- Oatmeal
- Whole grain cereal
- Whole grain flour
Both types of carbohydrates can be part of a healthy diet. Carbohydrates are also found in fruit, vegetables, dairy products, sweeteners like honey, beans, lentils, and more.
Favorite Whole Grain Recipes
Below are some of my go-to kid-friendly recipes that include whole grains. These work for any age of kid, and for adults, too.
Shortcut quinoa fried rice
Using cooked quinoa to make a version of fried rice is an easy dinner option that’s packed with nutrients—and honestly, it’s just a nice, quick meal to have in the mix since it tastes like takeout.
Transform cooked quinoa into a really delicious skillet dinner with this shortcut Quinoa Fried Rice. You can add eggs or omit them, and add more (or less) flavor to your own bowl. See the optional toppings to customize this for each person at your table!
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Easy quinoa patties
With just a few ingredients, including quinoa, broccoli, cheese, and eggs, and a super fast method that allows you to make a batch in under 10 minutes, these Quinoa Patties are a favorite meal to share with the kids.
These quick Quinoa Patties are a delicious way to serve quinoa to kids—and adults! Plan to make the quinoa ahead of time so these come together in minutes.
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easy quinoa pudding
With a few ingredients and a straight forward cooking method, this creamy quinoa pudding is a delicious toddler breakfast you can enjoy, too.
This creamy Quinoa Pudding can be served warm like oatmeal or cold like rice pudding. Sweeten to taste, if desired, and top with fruit or stir in a fruit puree to serve.
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favorite cauliflower tots
With just 6 simple ingredients, including nutrient-packed quinoa, these Cauliflower Tots are a healthy homemade finger food the kids (and the parents) will enjoy.
With quinoa, cauliflower, and cheese, these healthy little tots are a great finger food for kids. This recipe makes about 20 tots, which is 4-6 servings for toddlers—or 1-2 servings for adults.
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peanut butter oatmeal energy balls
Make a batch of these no-bake Peanut Butter Oatmeal Energy Balls to have on hand for hungry kiddos during the week—or to feed yourself a naturally sweet snack whenever you need one!
These no-bake bites taste like a cross between oatmeal raisin and peanut butter cookie dough. I use natural creamy peanut butter (like the kind from Smuckers), and it works really well.
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blueberry banana muffins with oats
These Blueberry Banana Muffins are a total treat, especially because they are so easy to make, and they taste like they came from a bakery.
Like a cross between a fluffy blueberry muffin and baked oatmeal, these muffins are moist and packed with yummy nutrition.
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easy banana oatmeal muffins
With just a handful of nutritious ingredients, you can bake up super easy Banana-Oatmeal Muffins to share with the kids.
With just a handful of nutritious ingredients, you can bake up super easy Banana Oatmeal Muffins to share with the kids. For the best flavor and sweetness, use bananas with a lot of brown spots. Bonus: These store so well in the fridge for days!
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one-pot pesto chicken and brown rice
I love this 30-minute meal that has whole grains, veggies, and protein in one single pan!
Add some warmed frozen peas, whole grain toast, or a side of fruit to add a few simple sides if desired. This recipe was updated in September 2019 to ensure the rice cooks through.
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french toast casserole recipe
With just 5 ingredients and a hands-off baking method, this French Toast casserole is special enough for holidays and easy enough for weekdays.
Learn how to make the easiest French toast casserole with this simple method. It works with any fruit and is a great option for using up leftover bread!
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fluffy greek yogurt pancakes
With the most delicious fluffy texture and protein from Greek yogurt, these Greek Yogurt Pancakes are a breakfast win. You can add any fruit you like to the batter, too!
With the most delicious fluffy texture and protein from Greek yogurt, these Greek Yogurt Pancakes are a breakfast win. You can add any fruit you like to the batter, too!
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fluffy buckwheat pancakes
Nutritious, fluffy, and so easy to make, these Buckwheat Pancakes are a favorite breakfast to share with the kids.
Nutritious, fluffy, and so easy to make, these Buckwheat Pancakes are a favorite breakfast to share with the kids. They are great gluten-free, loaded with protein and fiber, and just so delicious.
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easy red pepper pasta
With a simple, yet super flavorful sauce and an easy method that can be done ahead of time, this Red Pepper Pasta is a favorite family dinner to share.
With a simple, yet super flavorful sauce and an easy method that can be done ahead of time, this Red Pepper Pasta is a favorite family dinner to share.
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easy broccoli pasta
Give homemade Broccoli Pasta extra yum with this power-packed cheese sauce that has 4 cups of broccoli built in.
Give homemade Broccoli Pasta extra yum with this power-packed cheese sauce that has 4 cups of broccoli built in. It is ready in less than 20 minutes, has two veggies in the mix, and is super easy to make. You can even freeze extra portions for future weeks!
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Best Tips for Success
- Aim to include whole grains in what we feed our kids each week.
- Know that kids need carbohydrates for growth and energy.
- Carbohydrates are not bad, nor are they a food group that needs to be limited.
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This post was first published October 2017.