Making the switch to whole grains isn’t just good for you — it’s good for your entire family. The earlier children are introduced to the flavours and textures of whole grains, the more likely they are to enjoy and eat them throughout life. And when the whole household is on board, it becomes much easier to make whole grains a natural part of your daily meals.
Here you can find practical ideas for encouraging kids, adolescents, young adults, and your partner to embrace whole grains.
Taste preferences develop in childhood. By offering whole grains from the start, children learn to enjoy their nutty flavour and chewy texture just as easily as white bread or refined pasta. Kids who grow up eating whole grains are more likely to keep those habits as adults. But kids can sometimes be picky eaters, especially when it comes to new tastes and textures. With the right approach, whole grains can become part of their everyday favourites. Small swaps and fun presentations make a big difference.
 | Start gradually: replace half of the refined grains with whole grains and slowly increase the proportion. Giving small portions and slowly working your way up could also help. |
 | Serve whole grain foods with sauces or toppings they already love (e.g., tomato sauce, cheese, nut butter, or jam). |
 | Use fun recipes like whole grain pancakes, waffles, or pizza bases. |
 | Choose softer-textured whole grain breads or try to cook whole grains a bit longer to give them a different texture. |
 | Keep on trying! Not everyone will love every grain right away. They may despise something one day but come to love it a month later. |
 | Experiment with different grains. Each grain has a unique flavour and texture to make your meals diverse and exciting. You can find a wide variety of whole grains on this page. |
 | Involve children in cooking. Research shows that they like it more if they prepare it themselves. |
 | Lead by example. Children learn from their role models. Set a good example and let them have the same food as the rest of the family. Having family meals is a great start. |
 | Keep a few staples at home: whole grain crackers, popcorn, or ready-to-eat oats (just be mindful of the sugar content). |
 | Explore the cereal aisle together and pick fibre-rich options. Check this page on how to pick the whole grain product! |
 | Offer taste-tests: let kids choose between 2-3 whole grain products and “vote” for their favourite. |
 | Make colourful bowls: pair brown rice or quinoa with bright veggies or oatmeal with a rainbow assortment of fruits. |
 | Use cookie cutters for fun sandwich shapes with whole grain bread. Fun shapes may grab their attention and encourage them to take a bite. |
Teenagers are on the go, juggling school, friends, and sports and food choices are often about convenience and taste. Whole grains may not always be their first pick, but with the right swaps and some quick, tasty options, they can fit into even the busiest routines.
 | Point out grab-and-go options: whole grain wraps, muesli bars, or instant oats (without added sugar). |
 | Make whole grains an easy choice: stock the pantry with quick options like microwavable brown rice, whole grain noodles, or whole grain couscous which is ready in just 5 minutes. |
 | Start gradually: replace half of the refined grains with whole grains and slowly increase the proportion. Giving small portions and slowly working your way up could also help. |
 | Serve whole grain foods with sauces or toppings they already love (e.g., tomato sauce, cheese, nut butter, or jam). |
 | Use fun recipes like whole grain pancakes, waffles, or pizza bases. |
 | Choose softer-textured whole grain breads or try to cook whole grains a bit longer to give them a different texture. |
 | Keep on trying! Not everyone will love every grain right away. They may despise something one day but come to love it a month later. |
 | Experiment with different grains. Each grain has a unique flavour and texture to make meals diverse and exciting. You can find a wide variety of whole grains on this page. |
 | Have family meals together. Research shows that it can minimise fussy eating later on. |
 | Try quick-cooking options which are ready within a few minutes, like fine-cut oats, whole grain couscous, or whole grain wraps. You can also stock up on microwavable quinoa or brown rice sachets, which take only a few minutes to heat up and be ready to eat! You can find a wide variety of whole grains and how quickly they cook on this page. |
 | Try batch-cooking: cook a big portion of quinoa, millet, buckwheat, or another whole grain at the start of the week and keep it stored in a container in the fridge for quick meals during the week. Alternatively, you can store it in the freezer and defrost it when needed. Just keep in mind that cooked grains stored in the fridge are best eaten within 48-72 hours, depending on the type. For example, rice can contain spores of Bacillus cereus, a bacterium that survives cooking and can produce toxins if rice is left at room temperature for too long. These toxins are not destroyed by reheating and can cause food poisoning. To stay safe, cool cooked grains quickly, store them in the fridge, and reheat only what you plan to eat. |
 | Try whole grain snacks: peanut butter on whole grain toast, popcorn (with no added salt and sugar), or no-added sugar granola bars. |
Starting out on your own often means balancing budgets, time, and health goals all at once. Whole grains can feel confusing or like extra effort, but they’re actually simple, filling, and affordable. With just a few smart swaps they can easily become a natural part of everyday life.
| Start gradually: replace half of the refined grains with whole grains and slowly increase the proportion. Trying small portions and slowly working your way up could also help. |
 | Serve whole grain foods with sauces or toppings they already love (e.g., tomato sauce, cheese, nut butter, or jam). |
 | Try to cook whole grains a bit longer to give them a different texture. |
 | Experiment with different grains. Each grain has a unique flavour and texture to make meals diverse and exciting. You can find a wide variety of whole grains on this page. |
 | Opt for cheaper options: oats, brown rice, and supermarket-brand whole grain pasta are all more affordable. |
 | Buy in bulk and freeze whole grain bread to avoid waste. |
 | Use meal-prepping to stretch one bag of grains across multiple meals. |
 | Read the ingredient list. Is the word “whole” in front of any grain? This could indicate a higher percentage of whole grains in the product. But remember! Ingredients are listed in descending order of weight. That’s why if “whole” is the first (or sometimes second ingredient) it’s even better! It means whole grains make up most of the product. |
 | Compare the carbohydrate to fibre content. Take a look at the nutrition declaration on the back of the product. For every 10 grams of carbohydrates, you should see at least 1 gram of fibre. So, if a bread has 45 grams of carbs per 100 grams, it should have at least 4.5 grams of fibre per 100 grams. Check this page for more tips on how to pick the whole grain product! |
Let’s be honest: sometimes adults are even harder to convince than kids. If your partner grew up on white bread or fluffy white rice, whole grains might feel “too heavy” or “too different.” Once your spouse sees that whole grain versions can be delicious, satisfying, and great for everyone’s health, they’re far more likely to get on board. Here are some strategies to help:
| Start gradually: replace half of the refined grains with whole grains and slowly increase the proportion. Trying small portions and slowly working your way up could also help. |
| Serve whole grain foods with sauces or toppings they already love (e.g., spicy chilli with quinoa, creamy sauces with whole grain pasta, or a rich curry over brown rice). |
| Sometimes, texture issues are about preparation. Try to cook whole grains a bit longer to give them a different texture. Or try fluffing brown rice with a fork, or cooking barley in broth for extra flavour. |
| Experiment with different grains. Each grain has a unique flavour and texture to make meals diverse and exciting. You can find a wide variety of whole grains on this page. |
 | Share clear benefits. Instead of vague “health” talk, connect benefits to what matters to them, like more steady energy for workout, better digestion, or keeping cholesterol levels in check. |
 | Show the science simply: share one standout fact like “eating just 50 grams of whole grains a day can cut the risk of type 2 diabetes by 25%.” That’s powerful without being overwhelming. Check out this page to learn about more benefits of whole grains. |
 | Lead by example. Sometimes the best argument is you enjoying your meal. Serve up a favourite dish with a whole grain twist and let the taste do the convincing. Or share how whole grains make you feel fuller for longer or give you steady energy! Personal experience often carries more weight than statistics. |
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Meynier, A., Chanson-Rollé, A., & Riou, E. (2020). Main factors influencing whole grain consumption in children and adults—a narrative review. Nutrients, 12(8), 2217.
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Van der Horst, K. (2012). Overcoming picky eating. Eating enjoyment as a central aspect of children’s eating behaviors. Appetite, 58(2), 567-574.
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Fildes, A., van Jaarsveld, C. H., Wardle, J., & Cooke, L. (2014). Parent-administered exposure to increase children’s vegetable acceptance: a randomized controlled trial. Journal of the Academy of Nutrition and Dietetics, 114(6), 881-888.
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Wu, M., & Ishida, A. (2025). The Bidirectional Relationship Between Picky Eating and Eating Dinner Alone in Japanese Adolescents: A Longitudinal Study Using RI-CLPM. Nutrients, 17(17), 2882.
Learn to identify whole grain products, cook delicious meals, find practical tips for a smooth, gradual switch, and much more!
