• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Creative Nourish
  • Home
  • Starting Solids
  • Meal Plans
  • Recipe Index
  • eBOOK
menu icon
go to homepage
  • Home
  • Starting Solids
  • Meal Plans
  • Recipe Index
  • eBOOK
subscribe
search icon
Homepage link
  • Home
  • Starting Solids
  • Meal Plans
  • Recipe Index
  • eBOOK
×
Home » Grains – Concentrated Energy Source

Grains – Concentrated Energy Source

Grains - single biggest source of energy

Grains are the edible seeds of plants that belong to the grass family. These would include wheat, rice, rye, barley, and millet, as well as others we often classify as "grain-like" such as buckwheat and quinoa which do not belong to the grass family.

This food group includes any foods made from the ingredients above, for example, bread, cereal, tortillas, and pasta.

Grains provide a significant amount of carbohydrates, acting as a great source of energy for the body.


Please note: This post contains affiliate links.

Different Kinds of Grains

Grains are further divided into two sub-groups: whole and refined.

Whole grains contain the entire grain kernel, while refined grains have had the bran and germ removed – this is how we get "white" flour, pasta, bread, etc. By this process, fiber, vitamins, and minerals are also removed from, so you'll always get more micronutrients by choosing whole grains.

Image credit: Harvard T.H. Chan School of Public Health

Whole grains contain important nutrients like dietary fiber, magnesium, iron, zinc, B vitamins, and vitamin E. They are a significant source of carbohydrates, and also contain a number of essential amino acids.


Daily Requirements

Daily requirements change rapidly between birth and 2 years of age, so we recommend you check out the age-specific meal plans for those ages.

Age (years)MenWomen
2 - 33 oz equivalent3 oz equivalent
4 - 85 oz equivalent 5 oz equivalent
9 - 136 oz equivalent 5 oz equivalent
14 - 188 oz equivalent 6 oz equivalent
19 - 308 oz equivalent 6 oz equivalent
31 - 507 oz equivalent 6 oz equivalent
51+6 oz equivalent 5 oz equivalent

Portion Sizes

Check this out for a reference guide for how much of specific grains is meant by "1 oz equivalent".


Resources

  1. Holford, P. (2007) Patrick Holford' New Optimum Nutrition Bible. Piatkus Books Ltd. London, United Kingdom.
  2. Mateljan G. (2007) The World's Healthiest Foods. Essential Guide for The Healthiest Way od Eating. Seattle, Washington.
  3. USDA (United States Department of Agriculture). www.choosemyplate.gov

Primary Sidebar

Created by two sisters, we bring together nutritional expertise, delicious recipes, and a desire to make life easier for parents everywhere without sacrificing healthy food Read more about us!

Seasonal

  • Toddler holding healthy blueberry pancakes
    Healthy Blueberry Pancakes
  • Stacked spinach wraps on wooden board.
    Easy Spinach Wrap (Tortilla) Recipe
  • 3 different colored yogurt popsicles on a white background
    Greek Yogurt Homemade Popsicles for Kids
  • ice cream scoop scooping out ice cream from a tub
    Healthy Homemade Chocolate Ice Cream for Kids

Popular Posts

  • a pile of 3 ingredient banana oat pancakes for baby on a plate
    3-ingredient Oat Banana Pancakes for Baby
  • sliced baked apples for baby-led weaning in a bowl
    Baked Apples for Baby-led Weaning
  • Strawberry pancakes on a plate with peanut butter on the side
    Healthy Strawberry Banana Pancakes
  • Banana Peanut Butter Cookies in a circle on a grey plate
    2-Ingredient Banana Peanut Butter Cookies (no eggs)
Wean With Confidence eBOOK

Wean With Confidence eBOOK

This is so much more than a recipe book. This is a full weaning plan written by a PhD nutritionist for your child's entire first year, based on the latest science. This will take away the mental load of wondering if you're feeding your child the right food. It's what we wish we had when we were weaning our own children.

$39.00
Shop now

Footer

Stuff

  • Privacy Policy
  • Disclaimer
  • Terms & Conditions
  • Cookie Policy
  • Accessibility

Newsletter

  • Sign Up! to receive recipe updates and the 6-12 month old meal plans.

Contact

  • About
  • Contact
  • Affiliates - register and login

Copyright © 2024 Creative Nourish